Veckans WODS – 20180521-20180527

Veckans WODS – 20180521-20180527

Veckans Teknik: Deadlift


MÅNDAG

Weightlifting

A: Hang Power Snatch tech – 15min TC
– Coach choice!

B: Hang Power Snatch – 16min TC
– Jobba upp till en tung 1a

C: For time – 12min TC
100 Thruster 20/15
– 5 Burpees EMOM, börja även med 5 burpees
– Burpees räknas inte in i ditt score om du ej hinner färdigt!


TISDAG

Gymnastics & Body Control

A: Strict Pullups
4x 5-10
– Scale: Negativa, om du kan göra mer än 10 gör då viktade!

B: 4 set – 12min TC
20 Hollow rocks
10/10 Side plank oblique twist

C: For time – 13min TC
100 DU / 200 SU
50 Tuck ups
50 Alt. DB snatch 22/16
50 Jumping lunges – Scale: Lunges backwards
100 DU / 200 SU


ONSDAG

Cardio

A: Amrap 30min
6 Hang Power Clean 70/50
8 Burpees
10 T2B – Scale: kipping leg raises, tuck ups , sit ups
400m run


TORSDAG

Strength

A: 3 set – 10min TC
10/10 Standing Psoas Activation – Bänk/Box
6/6 Bulgarian Split squats @ 50×1

B: Back Squat – 18min TC
5-5-3-3-1-1
– Vikt på känsla, öka/set. Försök inte maxa!

C: 3 set – 12min TC
10/10 Lunges backwards – Gör klart alla reps på ett ben i taget!
1min Weighted plank


FREDAG

Weightlifting

A: Hang Power Clean Push Jerk tech – 15min TC
– Coach choice!

B: Hang Power Clean Push Jerk – 16min TC
– Jobba upp till en tung 1a

C: Amrap 10min
5/5 DB Hang clean jerk 22/16
10 Burpees


LÖRDAG

Gymnastics & Body control

A: 3 set
5 Beat swings
15-20 V-ups
40s Arch Hold – Pinne

B: 3 set
3-5 Wall walks
1min Straddle stretch

C: Amrap 12min
10 T2B – Scale: Kipping leg raises, T2Rings, tuck ups, situps
10 Box jump over 60/50
10 KBS 24/16


SÖNDAG

Cardio

A: Back squat tech – 15min TC

B: 3 Rounds
2min Front Squat 50/35
1min rest
2min Barfacing Burpees – Vänd varannan gång höger/vänster
1min rest
2min DB Push press 2×16/2×10
1min Rest

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