Dagens WOD

Programmering v 49

Måndag :
A ) Deadlift
1x 5 @65
1x 4 @75
1x 3 @85
2x 3 @90
1x 8-12 @70

B ) 3 min amrap 1 min rest x 5
5 thrusters
7 box jump
9 pull-ups

• zon 4

Tisdag :
A ) snatch alt 30 sec x 20

  1. 1 power snatch
  2. 1 squat snatch

B ) 20 min amrap
15 wb
20 cal row
15 t2b
20 kbs
15 burpees

• zon 4

Onsdag :
A ) Strict press
1x 5 @65
1x 4 @75
1x 3 @85
2x 3 @90
1 x 8-12 @70

B ) 4 set
1-3 strict pull-ups
30 sec rest
6-10 @2020 eccentric ring rows
Rest 60-90

C ) otmem x 15

  1. 14/10 cal ab
  2. 1 round Macho Man
  3. 50 Double unders / 45 sec Double unders • zon 4

Torsdag :
A ) Front squat
5x 5 ca 2.5-5 kg mer än förra veckan

B ) 5 Rounds
10 alt db snatch 22.5/15
7.5 m oh walking lunges
5/5 db clean & jerk
7.5 m oh walking lunges
Rest 1 min

• zon 4

Fredag: TGIF 🥳 team of 2

Barbara TC : 40 min
5 rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squat

• every 2 min do 8/6 cal row/ assultbike each

Zon 4

Lördag :
A ) Bygg till en tung för dagen. TC : 14 min
1 Power clean
1 Hang squat clean

B ) e75m x 20

  1. 1-2 rope climb
  2. 1-2 strict hspu + 2-3 kipp hspu / 6-8 push-ups
  3. 4-6 slamball cleans
  4. 2-3 wallclimb / 10-14 face to wall shoulder taps
  5. Rest • zon 4

Söndag :
12 min x 3 Rest 2 min Between

A ) E3m x 4
6-8 dual db floor press
10-12 skull crushers
RT up to 2 min : banded press down

B ) E3m x 4
10-12 barbell row
8-10 banded up right row
10-12 front raises

C ) 12 min amrap
10-12 back extension
8/8 sideplank Powell raise
30 sec static hold dual heavy kb