Veckans WODS – 20180611-20180617

Veckans WODS – 20180611-20180617

Veckans teknikövning: Power clean push jerk TNG


MÅNDAG

Gymnastics & Body control

A: 3 set
20-30s Hollow hold
30s Arch hold – pinne!
5 Beat swings

B: Amrap 20min
400m run
5 Pullups
10 Air Squats
5 T2B
10 Jumping lunges


TISDAG

Cardio

A: For time – 30min TC
66 Burpees
66 DB snatch 22/16
66 cal row
66 box jump over 60/50
66 STOH 35/25
66 WB 9/6

– Starta på olika övningar så det inte krockar!


ONSDAG

Strength

A: 3 Set
3-10 Strict T2B – scale: leg/knee raises
5-10 Weighted push ups

B: 4 set
8 Strict press
3-10 Ring pullups – Hollow posotion – scale: Negativ

C: 3 set
6-10 DB bench press
6-10 Supinated Ring row


TORSDAG

Weightlifting

A: Hang Snatch tech – 20min TC
– Coach choice!

B: Hang Snatch – 16min TC
– Jobba upp till en tung 1a! Försök inte jaga ett max!

C: Amrap 14min
8 Hang power snatch 43/30
8 OHS 43/30 – Scale: 10 OH lunges backwards med viktplatta!
8 Lateral Burpees over bar


FREDAG

Gymnastics & Body Control

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

B: Amrap 12min
5 T2B
10 KBS 24/16
30 DU

C: 3 set
10 Biceps curl
40s-1min Plank – Viktad om du kan!


LÖRDAG

Cardio

A: Amrap 10min
Cash in: 800m run
10 Hang power clean 50/35
10 Burpee box jump 60/50

B: Amrap 10min
Cash in: 800m run
Max cal row

C: Amrap 10min
Cash in: 800m run
10 Thruster 43/30
10 KBS 24/16


SÖNDAG

Strength

B: Back squat tech – 10min
– Coach choice!

B: Back Squat – 18min TC
– Jobba upp till en tung 1a

C: 4 set
10 Hip Thrust – Öka i vikt/set
10 Romanian deadlift
30/30 Side plank


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