Veckans WODS 20171016-20171022

Veckans WODS 20171016-20171022

Veckans teknik: OHS + Snatch balance

MÅNDAG

Gymnastics & Body control

A: 3 set – 10min TC
10m bear crawl – diagonala steg
10 scap pulls + 5 beat swings
20s head stand

B: Emom 10min
1: 3-10 strict pullups
2: 3-10 pushups @ 30×1 tempo
– Sitt i pancake stretch under all vila!

C: For time – 20min TC
3 rounds
15 KBS 24/16
12 T2B – scale: kipping leg raises
9 HSPU – scale: z press
3 rounds
10 hand realese burpees
20 tuck ups
30 DU

Assistance & Extra
D: 4 RFT
10 ring row
15 cal row
200m shuttle run

TISDAG

Cardio

A: Teknikträna Power Clean
– Jobba upp till en tung 1a

B: For time
50 WB 9/6
10 Power clean @ 65%
50 box jump 60/50
10 power clean @ 70%
50 cal row
10 power clean @ 75%
50 sit ups
10 power clean @ 80%
– Alla % räknas från dagens tunga 1a

ONSDAG

Strength

A: 4 set – 14min TC
10 hip thrust – öka vikt/set
40s weighted plank hold – öka vikt/set

B: Back squat – 18min TC
8 @ 65%
6 @ 70%
6 @ 70%
4 @ 75%
4 @ 75-80%

C: 3 set
8/8 One arm arnold press @ 30×1 tempo
8/8 DB row @ 30×1 tempo
12 DB romanian deadlift

TORSDAG

Weightlifting

A: 4 set – 14min TC
250m row – öka tempo/set
3 broad jump – öka längd/set
5 tall cleans – öka vikt/set

B: Clean – 16min TC
3-3-2-2-1-1

C: For time
– Cash in: 500m row
3 rounds
15 DB hang power clean 2×22/2×16 – 2×45/2×35
15 sprawl box jump 60/50
100m farmer walk/run with DBs

FREDAG

Gymnastics & Body control

A: 3 set
8 jefferson curl
10 scap pulls
20s wallfacing handstand

B: 3 set
3-10 strict toe to rings
3-10 push ups @ 50×1 tempo

C: 3 set
15-20 v-ups – håll i pinne
8 ring row @ 50×1 tempo

D: Amrap 12min
16 OH luges backwards 20/15kg – viktplatta
8 pullups
8 alt. KB snatch 24/16 – från golv

LÖRDAG

Cardio

A: Team of 2 – you go i go – 45min TC
125 thrusters 35/25
125 hand realese burpees
125 DU – scale: 3xSU
125 KBS 24/16
125 box jump 60/50
125 OHS 35/25
125 tuck ups
125 cal row
– Dela hur ni vill!

SÖNDAG

Strength

A: 3 set – 12min TC
8/8 one arm arnold press
20 Dead bugs
10 sumo goblet squat
– öka i vikt över seten

B: Deadlift – 16min TC
6 @ 70% – no tng
6 @ 75% – no tng
4 @ 80% – no tng
4 @ 80-85% – no tng

C: Back squat + Strict Pullups
6 @ 65%
4 @ 70%
4 @ 75 %
4 @ 75-80%
– Gör 3-10 strict pullups mellan seten

Assistance & Extra
D: 4 set
8 seated DB press
8 seal row

Programmet i Google docs

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