Veckans WODS 20170911-20170917

Veckans WODS 20170911-20170917

Veckans teknik: Split jerk

MÅNDAG

Cardio

A: Hang cluster
– Teknikträna och jobba upp till en tung singel

B: Team of 2 – you go i go – 25min TC
40-30-20
Hang cluster 43/30
Burpees over bar
Toes to rings
Kbs 24/16

– Dela hur ni vill

TISDAG

Strength

A: 3 set – 12min TC
10/10 one leg hip lift
15-20 v-ups / tuck ups
10/10 bicep curl to arnold press

B: Deadlift – 16min TC
6 @ 70% – Tng
4 @ 75% – No tng
4 @ 80% – No tng
2 @ 85% – No tng

C: Emom 16min
1: 8-10 seated DB press
2: 12 weighted situp – DB to chest
3: 3-10 strict C2B / pullups
4: 40s plank hold

Assistance & Extra
D: Ring row
3×8
– 30-40s hollw hold mellan seten

ONSDAG

Weightlifting

A: 4 set – 10min TC
5 hip muscle snatch
5 OHS
– Lätt vikt

B: Hang Snatch – 16min TC
3-3-2-2-1-1
– Öka i vikt under seten

C: For time
500m rodd
20 boxjump 60/50
20 alt. DB snatch 22/16 – 45/35
20 goblet squat 24/16
400m run

TORSDAG

Gymnastics & Body control

A: 3 set
8 shoulder dislocation – lätt vikt
10 scap pulls
20-30s wall facing handstand

B: 3 set
15-20 v-ups / tuck ups
40s arch hold

C: 3 set
10-30s front lever tuck hold – scale: hang knee raise hold
30/30s side plank

D: 4 RFT
50 DU
10 C2B
15 Gtoh 20/15 – bumper plate

Assistance & Extra
E: Emom 8min
1-5 MU

FREDAG

Cardio

A: Amrap 30min
5 wall walks
20 box shuffles 50cm
20 burpee step up 50cm
20 hollow rocks
200m suit case carry 24/16 – 10m markering

Assistance & Extra
B: Amrap 20min
500m row
400m run

LÖRDAG

Strength

A: 4 set
8/8 medball press
8 ring row
8 barbell kang squat – lätt vikt

B: Deadlift – 16min TC
6 @ 70% – Tng
4 @ 75% – No tng
4 @ 80% – No tng
2 @ 85% – No tng

C: Strict press
8-6-4-2
– Öka i vikt under seten

Assistance & Extra
D: Barbell row
3×8 @ 30×1 tempo

SÖNDAG

Weightlifting

A: Back Squat – 16min TC
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 80%

B: Hang Clean – 16min TC
3-3-2-2-1-1
– Öka i vikt under seten

C: Amrap
3 rounds
2min row for cals
2min DB burpee box overs 50/40 – 2×16/2×10

Schema i Google docs

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