Veckans WODS 20180128-20180204

Veckans WODS 20180128-20180204

Veckans teknik: OHS squat + Mobility för OHS


MÅNDAG

Cardio

A: 5 RFT – 20min TC
15 T2B
10 DL 50/35
5 Power snatch 50/35

B: 5 RFT – 20min TC
15 DB Thruster 2×22/2×16
10 double DB snatch 2×22/2×16
5 Burpees

Assistance & Extra
C: 4 set
30s Hollow Hold
10m Inch Worm Walk
6 Dead bug circles – Varannat varv!
1min rest


TISDAG

Strength

A: 4 set – 12min TC
10/10 Banded Lateral Walk
8/8 Box Step @ 30×1 tempo – Öka i vikt/set
10/10 One leg hip thrust – Öka i vikt/set

B: Front Squat – 16min TC
– Jobba upp till en tung 1a

C: 4 set
1min Weighted Wall Sit
40s Weighted Plank
5 Weighted vertical jump

Assistance & Extra
D: For time
50 Quality reps Bench Press 50/35
50 Burpee box jump over 60/50
50 Zurcher Squats 43/30


ONSDAG

Weightlifting

A: Power Clean Push Jerk
– Jobba upp till en tung singel

B: Emom 10min
2 Power clean push jerk
– Börja på ca. 65%, lägg på om det känns bra

C: 3 RFT – 10min TC
10 Push Jerk 50/35
30 KBS 24/16

Assistance & Extra
D: 50-40-30-20-10
Cal Row
Unbroken DU
– 10 Burpees vid brytning


TORSDAG

Gymnastics & Body control

A: Amrap 4min
– Samla maxrep DU på 4min

B: Emom 24min
1: 5-15 C2B – Gå ej till failure!
2: 20 Sprawl
3: 20 KBS 24/16
4: 20 WB 9/6
– Jobba max 50s/övning så du hinner byta

C: 3 set
15 Banded Lat Pull downs
15 Band Pull appart

Assistace & Extra
D: 3 RFT
3 MU
9 OHS 60/43
3 Bar MU
9 Burpees over bar


FREDAG

Cardio

A: Amrap 3 Rounds
2min Burpee Box Jumo Over 60/50
2min Cluster 60/43
2min Cal Row
2min alt. DB Snatch 22/16 – RX+ 34/22
2min Vila


LÖRDAG

Strength

A: 4 set – 10min TC
5 Pull up prep
5 Jumping Goodmorning
5-10 Bench Dips – Öka vikt/se

B: Push Jerk – 16min TC
– Jobba upp till en tung singel

C: 5 set
5-15 DB push ups
10 Ring row
10-15 Lateral Raises

Assistance & Extra
E: 1000m Row


SÖNDAG

Weightlifting

A: 4 set – 10min TC
3 Hang power snatch
3 OHS @ 30×1 tempo

B: Emom 12min
2 Hang Snatch
– Börja lätt och bygg successivt till en tung 2a

C: Amrap 9min
5 OHS 43/30
5 C2B
5 Burpee box jump over 60/50


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