Veckans WODS 20170925-20171001

Veckans WODS 20170925-20171001

Veckans teknik: Ring MU

MÅNDAG

Weightlifting

A: 3-4 set – 12min TC
8/8 Box step @ 30×1 tempo – TNG
20s active hang
8 Thruster

B: Clean jerk complex – 18min TC
3 hang cleans
3 push jerk
– Bygg så tung du kan under 6 set

C: Amrap 7min
Burpees – target 15cm

TISDAG

Gymnastics & Body control

A: 3 set
10 deck rolls
10 scap pulls
10-30s ring bottom support

”B: ””Cindy”” 20min amrap”
5 Pullups
10 push ups
15 air squats

ONSDAG

Cardio

A: Team of 2 – you go i go
3 varv
33 BJO 50/40cm
33 alt. KB snatch 24/16 – från golv
33 burpees – partner in squat pos with KB in goblet rack
33 sync tuck ups – sync in top pos

– Dela hur ni vill!

TORSDAG

Strength

A: 3 set – 12min TC
20s front rack hold – full grip
10 goblet squat @ 30×1 tempo
20s hollow hold
90s vila – öka i vikt över seten

B: Front squat – 18min TC
– Jobba upp till en Heavy single – 2sek paus i botten
– sen 3×3 @ 65% av dagens Heavy single – ingen paus!

C: One arm KB clean
– Jobba upp till en tung 5a/arm

Assistance & Extra
D: 3 set
20m banded sprint
20 ball/sandbag slam
90s vila

FREDAG

Weightlifting

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

B: Hang Snatch – 18min TC
– Jobba upp till en Heavy single

C: Amrap 8min
6 strict press 43/30
12 weighted situp to OH
100m bear hug run 15/10kg – 10m mark



– OBS! Videon visar ”walk”, du ska springa!”

LÖRDAG

Gymnastics & Body control

A: Emom 12min
1: DU
2: 40s jeffersons curl
3: 20-30s active hang

B: Handstand – 15min TC
– Träna fritt handstående i 15min
– Skala till lämplig nivå

C: Emom 10min
30s bear hold – 30s
30s box shuffles 40cm
– Total reps of Box shuffles = score

Assistance & Extra
D: 4 RFT
25/20 cal row
8 C2B
25/20 cal row
8 T2B

SÖNDAG

Cardio

A: 40min Amrap
20 KBS 24/16
20 hang clean jerk 43/30
20 DL 43/30
20 burpees
20 tuck ups

Programmet i Google docs

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