Veckans WODS 20170918-20170924

Veckans WODS 20170918-20170924

Veckans teknik: Ring MU (kommer ligga 2veckor i rad)

MÅNDAG

Gymnastics & Body control

A: 3 set
10 deck rolls
10 scap pulls
10-30s false grip ring row hold – advance: false grip ring to chest hold

B: 4 set
3-10 strict T2B
10 banded KBS – full swing!

C: 3 set
20 barbell side bends
30/30s side hollow hold

D: 5 RFT – 15min TC
6 strict pullups
12 tuck ups
12 KB snatch 24/16 – alt. från golv!

TISDAG

Cardio

A: Team of 2 – you go i go
10 RFT
10 hang power cleans 50/35
10 T2B – scale: kipping leg raises
10 box jump over 60/50
10 burpees over bar
– Varannat varv

ONSDAG

Strength

A: 3 set
30s hollow hold
8 barbell kang squat
5/5m banded lateral walk

B: Deadlift – 18min TC
4 @ 75% – No tng
3 @ 80% – No tng
2 @ 85% – No tng
1 @ 90%
1 @ 95%

C: 4 set – 12min TC
8 DB strict press + 8 DB push press
12 KB front rack lunges – backwards with 2 KBs
40s – 1min plank hold – viktad om det är för lätt

Assistance & Extra
D: Emom 30min
20sec max cal row

TORSDAG

Weightlifting

A: 4 set – 12min TC
3 hang muscle snatch
3 OHS
– Bygg under 4set

B: Hang Snatch + OHS – 16min TC
– Jobba upp så tungt du kan av 1 snatch + 1 OHS
– Öka i vikt under seten

C: Amrap 8min
2-4-6-8-10-12…
Thrusters 35/25
Burpees

FREDAG

Gymnastics & Body control

A: Emom 12min
1: DU
2: 40s pancake stretch
3: 10 scap pulls + 10 scapula pushups

B: 3 set
20-30s wall facing handstand
10-20 seated leg lifts

C: Emom 15min
1: 3-15 HSPU / Pushups
2: 1-15 Bar MU / C2B / Pullups
3: 10-20 v-ups / tuck ups

D: Emom 8min
30s wall sit – 30s burpees
– Total reps of burpees = score

Assistance & Extra
E: 5-4-3-2-1
Burpee MU
– 8 alt. DB snatch 22/16 – 45/35

LÖRDAG

Cardio

A: Amrap 15min
20 KBS 24/16
20 sprawl
200m shuttle run – 10m mark

B: Amrap 15min
20 wallballs
20 situps
200m run backwards – 10m mark

SÖNDAG

Strength

A: 4 set
8/8 seated arnold press
3-10 strict pullups
8 zombi squats

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

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

Assistance & Extra
D: Barbell row

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