Programmering v 25
Måndag:
A/ strenght and aerob active rest
E2M x 16
a1. 6-8 strict ring dips rt: AB
a2. 6-8 2kb press rt:row
a3. 4/4 windmill rt:box jump over
a4. 16 goblet squat rt: shuttle run
Tisdag:
A/4x 8-10 front squat @2020
B/ for time:
2000 m row
50 alt pistols or 50 high box step-up
30 hpc 70/50
Onsdag:
A/ e90s x 10 @85-90% effort
1 power snatch, 1 snatch balance, 1 Ohs
B/ emotm for 15 min
b1. 4-6 strict c2b @2020
b2. 6-8 ring dips or ring push-ups @2020
b3. 8-14 t2b (kipp)
b4. 3-5 eccentric hspu or 1-2 wall walk
b5. rest
Torsdag:
A/ 12 min to find 1 rm jerk
B/ 20 min AMRAP in teams
3000/2500 m row
then: one round each
6 burpee box jump
12 sto
36 DU
Fredag:
100 burpee-broadjumps around the midsommarstång = stängt i boxen
Lördag: Stängt