Veckans WODs 181224-181230

Veckans WODs 181224-181230

Måndag
God Jul!

Tisdag – Cardio

A: For time
50 Cal Row
50 T2B – Scale: Kipping Leg/knee raises
50 Alt. DB Snatch 22/16
50 Goblet Squat 22/16
50 Pullups
50 DB one arm Push Press 22/16
50 Burpees

– Börja på olika övningar vid stor klass så det inte krockar på roddarna!

Onsdag – Strength
A: 3 set
8/8 DB Front Rack Lunges
8 DB Floor Press

B: Front Squat
4×5 – Vikt på känsla
– Gör 5-15 Push ups mellan seten – Scale: Negative

C: 3 set
10 Flyes
8/8 Bulgarian Split Squat

Assistance & Extra
D: 3 set
10-15 Banded Tricep push down
10 Good mornings

Torsdag – Weightlifting
A: Power Clean Push Jerk – Teknik 15min TC

B: Power Clean Push Jerk
– Jobba upp till en tung 1a

C: Grace
30 Clean Jerk 60/43 – Anyhow

Assistance & Extra
D: Snatch Grip Deadlift
5×3 – Vikt på känsla
– Viktigt att hålla samma drag som i en snatch

Fredag – Gymnastics & Body control

A: 3 set
8 Scap pulls https://youtu.be/XIkPI-_80r4
10 Hollow ups https://www.youtube.com/watch?v=x22-EclHl14
8 Seated Z Press https://youtu.be/wl_gBPUrdsc

B: HSPU teknik – 15min TC
Coach choice!

C: Amrap 15min
5 HSPU
10 KBS 24/16
15 Air Squats

Assistance & Extra
D: 3 set
8-10 Ring Row
8-10 Bicep Curl
30/30s Side Plank

Lördag – Cardio

A: Amrap 3 rounds
2min OHS 35/25 – Scale: OH lunges backwards – bumperplate
2min Devils Press 2×16 / 2×10 https://www.youtube.com/watch?v=_-iCGodEZNo
2min Row/AB for cals
2min Box jump over 60/5
2min Rest

Assistance & Extra
B: 21-15-9
Power Snatch 43/30
50 DU

Söndag – Strength

A: 3 set
8/8 Shrimp Squat https://www.youtube.com/watch?v=Dpgn6eRtsdw
8/8 One Leg Hip Thrust https://www.youtube.com/watch?v=om7q9aCVvR0

B: Deadlift – 20min TC
5×4

C: 3 set
8-12 Romanian Deadlift
40-60s Weighted Plank

Assistance & Extra
D: Rowing intervals
6x 20/15 cal
90s Rest between

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