Veckans WOD 20171120-20171126

Veckans WOD 20171120-20171126

Veckans Teknik: Rope climb

MÅNDAG

Weightlifting

A: 4 set – 10min TC
3 snatch grip push jerk

B: Hang Power Snatch – 18min TC
10-8-6-4-2 – vikt på känsla

C: Amrap 10min
Cash in: 100 DU / 300 SU
5 burpees
10 front squat 60/43
15 situps

Assistance & Extra
D: Clean Pull
5×3 @ 90-100%

TISDAG

Gymnastics & Body control

A: Emom 12min
1: DU
2: 15 v-ups / tuck ups
3: 40s weighted plank

B: Amrap 12min
5 HSPU
5 burpees to plate
10 GTOH – 20/15 bumper plate

D: 4 set
10-15 Banded tricep extension
Max L-sit

ONSDAG

Cardio

Every 6min for 24min

A: 15-12-9 of:
Power clean 70/50
Box jump 70/60

B: 15-12-9 of:
DB squat snatch 16/10kg – 35/25 lbs
Pullups

C: 15-12-9 of:
Cal row
Burpees to plate

D: 15-12-9 of:
Parallette pushups
KBS 32/24

– jobba max 5min/metcon så du har minst 1min vila

TORSDAG

Strength

A: 3 set – 10min TC
20m diagonal bear crawl
8/8 bulgarian split squats – öka vikt/set
10-30s L-hang – scale: tucked hang

B: Front squat – 14min TC
Jobba upp till en tung 3a

C: Push press – 14min TC
Jobba upp till en tung 3a

Assistance & Extra
D: Bench press
8×2 @ 75%
– Gör 12 GHD situps mellan seten

FREDAG

Weightlifting

A: Split jerk foot work – 10min

B: Power clean + Split Jerk – 16min TC
– Jobba upp till en tung singel

C: For time – 10min TC
Cash in: 400m shuttle run – 10m markering
15-10-5 of:
DB deadlift
DB hang squat clean
Burpees
– 2×22/2×16 kg – 2×45/2×35 lbs

LÖRDAG

Gymnastics & Body control

A: 4 set – 12min TC
6 jefferson curl
10 scap pulls
3 skin the cat

B: 3 set – 12min TC
20 hollow rocks
Max rep strict pullups
Max rep push ups

C: Amrap 20min
40 cal row
40 KBS 24/16
40 WB
40 situps

SÖNDAG

Cardio

A: Team of 2 – You go i go
800m run – tilsammans
40 power clean 60/43
100 DU
40 push jerk 60/43
100 lateral jump over bar
40 front squat 60/43
800m run – tilsammans
– Dela hur ni vill!

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