Veckans WODS 20180423-20180429

Veckans WODS 20180423-20180429

Veckans teknik: HSPU


MÅNDAG

Weightlifting

A: 3 set – 10min TC
5 Hook grip front squat
5 Hip power clean

B: Hang Clean – 16min TC
– Jobba upp till en tung 3a

C: Amrap 10min
10 DB one arm push press – Vänster arm
10 OH DB Lunges backwards – vänster arm, vänster ben bakåt
10 DB one arm push press – höger arm
10 OH DB Lunges backwards – höger arm, höger ben bakåt
– RX = 16/10 – (35/25 sture)


TISDAG

Gymnastics & Body control

A: 4 set – 12min TC
5-10 Push ups @ 30×1 tempo
10 Biceps curl @ 30×1 tempo – DB
10 Scap pulls

B: 3 set – 10min TC
30s Hollow hold
30s Arch hold
20-30s Wall facing handstand

C: Amrap 15min
50 DU / 100 SU – Alternativt skala reps DU!
25 Thruster 20/15
10 Burpees


ONSDAG

Cardio

A: Amrap 30min
800m Run
20 Hang power snatch 35/25
20 Pullups – Scale: jumping pullups
20 Burpees over bar


TORSDAG

Strength

A: 3 set – 10min TC
10/10 Psoas march
8 Good mornings

B: Deadlift – 18min TC
8-8-6-6-4-4
– Vikt på känsla. Ingen tng!

C: 4 set
10 Zurcher squats
30/30s Side plank
40s-1min Plank hold


FREDAG

Weightlifting

A: Snatch tech drill – 10min TC
– Coach choice!

B: Hang Snatch – 16min TC
– Jobba upp till en tung 3a

C: 3 RFT – 16min TC
400m run
21 GTOH 20/15 – Bumper plate
21 Burpees to plate


LÖRDAG

Gymnastics & Body control

A: 3 set – 10min TC
5-10 Push ups @ 30×1
15 V-ups / Tuck ups

B: 3 set
20-30 Plank shoulder tap
10-15 Revers snow angels

C: 30-20-10- 14min TC
Alt. DB snatch 22/16
Walking lunges – DB in front rack
– 15 T2B


SÖNDAG

Cardio

A: Team of 2 – you go i go – 30min TC
Cash in: 800m run
300 DU / 2x SU
100 KBS 24/16 – Partner in plank
100 Sync sit ups
100 sync air squats
100 burpees
Cash out: 800m run

– Dela repsen hur ni vill! Löpning sker tillsammans!


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