Veckans WODS 20180205-20180211

Veckans WODS 20180205-20180211

Veckans teknik: HSPU


MÅNDAG

Gymnastics & Body control

A: 3 set – 10min TC
20s Front lever tuck hold
40s arch snow angels
30s hollow hold

B: Strict HSPU – 15min TC
– 5×3-10

C: Amrap 15min
6 T2B
6 HSPU
6 Deadlift 102/70

Assistance & Extra
D: 5 RFT
3 Bar MU
6 DB snatch 34/22
9 Cal AB


TISDAG

Cardio

A: Amrap 10min
20 Cal Row
20 Box overs 60/50

B: Amrap 10min
20 Thruster 20/15
20 Sprawl

C: Amrap 10min
20 DB front rack lunges 2×22/2×16
20 Burpees

Assistance & Extra
D: Amrap 10min
3 Rope climb
15 Cal AB


ONSDAG

Strength

A: 4 set – 14min TC
10/10 Banded Lateral Walk
5-10 Push ups @ 30×1 tempo
3-10 Strict Pullups @ 30×1 tempo

B: 4 set – 14min TC
10 DB Bench Press
10 Barbell row
5 High box jump

C: Weighted Chines Plank
3x 1min – Öka i vikt/set

Assistance & Extra
D: For time
50 Thruster 43/30
50 Bench press 50/35
50 Power clean 60/43


TORSDAG

Weightlifting

A: Hang Power Snatch – 16min TC
– Jobba upp till en tung singel

B: Emom 8min
3 Push Jerk
– Börja på ca. 60% och lägg på om det känns bra

C: Amrap 2x6min – All in!
25 Burpees
25 KBS 24/16
25 Goblet squat 24/16
25 Jumping air squats
Vila 3min mellan


FREDAG

Gymnastics & Body control

A: 3 set – 10min TC
20-30s Head Stand
10 Ring row
50 DU – Scale: Samla ihop ett mindre antal

B: Amrap 12min
10 Push ups
10 Tuck ups
10 Sprawl box jump 60/50

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

Assistace & Extra
D: Strict MU
6×1-3


LÖRDAG

Cardio

”A: ””Randy”” – 7min TC”
75 Power Snatch 35/25

B: Amrap 7min
Burpee box jump 60/50

C: Amrap 7min
Wallballs 9/6

Assistance & Extra
D: Amrap 7min
Cal Row


SÖNDAG

Strength

A: 4 set – 10min TC
5 Pull up prep
10 Split jerk jumps – fotarbete med tom skivstång!
5-10 Bench Dips – Öka vikt/se

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

C: 5 set
5-15 DB push ups @ 30×1 tempo
10 Ring row
10-15 Lateral Raises

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