Veckans WODS 20171106-20171112

Veckans WODS 20171106-20171112

Veckans teknik: rope climb

MÅNDAG

Cardio

A: Push Jerk tng – 18min TC
8-6-4-2

B: Team of 2
5 rounds
10 hang power clean jerk 60/43
12 T2B
14 burpees
28 Kbs 24/16
– Dela hur ni vill

Assistance & Extra
C: Emom 10min
20s all out of assualt bike

TISDAG

Strength

A: Back squat – 18min TC
3 @ 75%
3 @ 80%
2 @ 85%
2×1 @ 90-95%

B: Deadlift – 16min TC
3×2 @ 75% – No tng

C: Strict Press
3×8 – Vikt på känsla
– gör 10-15 lateral raises mellan seten

Assistance & Extra
D: Benchpress
6×3 @ 80%

E: Romanian deadlift DBs

ONSDAG

Weightlifting

A: 3 set
5 hang muscle
5 ohs

B: Power snatch
– Jobba upp till en tung 1a

C: For time
Cash in: 400m löpning
21-15-9
Power snatch 43/30
50 DU
Cash out: 50 burpees

Assistance & Extra
D: Clean Pull
5×3 @ 90-100%

TORSDAG

Gymnastics & Body control

A: Emom 12min
1: 5 jumping air squats @ 30×1 tempo
2: 15s active hang
3: 20s hollow hold

B: Emom 14min
1: 5-15 pullups – scale: jumping pullup
2: 15 thruster 20/15

C: Emom 14min
1: 5-15 T2B
2: 16 alt. KB snatch 24/16

Assistance & Extra
D: 4 set
10 ring row
10 cal AB sprint
– 1 min vila mellan seten

FREDAG

Cardio

A: Amrap 40min
100m bear hug run 20/15 – 10m markering
30 russian twist 20/15
30 split jumps
30 mountain climber
100 single unders

LÖRDAG

Strength

A: 4 set – 14min TC
10/10 one leg hip lift
40s weighted plank
10 scap pulls

B: Deadlift – 16min TC
4 @ 75% – no tng
3 @ 80% – no tng
2 @ 85% – no tng
1 @ 90-95% – no tng
6 @ 70% – TNG

C: Back squat + Strict Pullups
4 @ 70%
3 @ 75 %
2 @ 80%
– Gör 3-10 strict pullups mellan seten

Assistance & Extra
D: 4 set
8/8 DB row

SÖNDAG

Weightlifting

A: 3 set – 14min TC
250m row – öka tempo/set
5 thruster – öka vikt/set

B: Hang Clean + Jerk
– Jobba upp till en tung singel

C: For time – 15min TC
7 rounds
7 burpee box jump 60/50
7 hang clean 43/30
7 push press 43/30

Programmet i docs

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