Dagens WOD

Programmering v 50

Måndag : 🕯️ Lucia wod Team om 2 🕯️

40 min amrap
Filthy Fifty original
50 Box jump
50 Jumping pull-ups
50 KBS 24/16
50 Walking lunges
50 K2E
50 Push press 20/15
50 Back extension ( goodmorning )
50 WB
50 Burpees
50 Double unders

Filthy Fifty with twist
50 power cleans
50 pull-ups
50 db snatch
50 db front rack lunges
50 t2b
50 push press
50 deadlift
50 thrusters
50 burpee
50 cal bike

• barbell weight 40/30

• zon 4

Tisdag :
A ) front squat
5x 5 @21X1

B ) alt 2 min on 30 sec rest x 8

  1. 3 devils press + 5 dual db box step over
  2. 8/6 cal row + 10 dual kb lunges • zon 4

Onsdag :
A ) emotm x 10
1-2 squat snatch / 1 power snatch 1 ohs

B ) 7 min amrap
20 Wall Balls
40 Double under
3 Wall climb

2 min rest

7 min amrap
9 Handstand push ups
6 Burpees
3 Snatch 50-70/35-42.5

2 min rest

7 min amrap
10 cal bike
5 clean 60-70/ 40-45

• zon 4

Torsdag :
A ) strict press
1x 5 @65
1x 4 @75
1x 2 @85
1x 2 @90
1x 2 @95
1x 8-12 @75

B ) 4 set
2-4 strict pull-ups
Rest 30 sec
4-6 banded pull-ups
Rest 60 sec

C ) 15 rounds TC : 15 min
1 squat clean & jerk
3 Burpee
5 box jump over

• zon 4

Fredag: TGIF team of 2 🎉

A ) 6 Rounds for time of:
15 T2b
12m HSW / 15 m bear crawl
9 OHS 40/30

B ) 21-15-9-9-15-21 reps for time of:
Cal bike
Thrusters 40/30

C ) 7 Rounds for time of:
7 strict Pull-ups
7 Ring Dips
7 push-ups

Rest 3 min between A-B-C

Zon 4

Lördag :
A ) Deadlift
1x 6 @55
1x 5 @65
1x 3 @75
1x 3 @80
1x 2 @85

B ) 4 set
6/6 landmine press
12 gorilla row

C ) E3m x 5
12/10 cal bike
10 front squat

• zon 4

Söndag :
12 min x 3 Rest 2 min Between

A ) otmem x 12

  1. 4-6 slamball gtos
  2. 20 m farmers carry
  3. 12-16 russian twist

B ) E3m x 4
500 m row

C ) 12 min Cindy