Veckans WODS – 20180702-2018078

Veckans WODS – 20180702-2018078

MÅNDAG

Cardio

A: Amrap 30min
800m run
10 Pullups
10 Burpees over DB
10/10 One arm thruster 22/16
10/10 DB Snatch 22/16
10 Pullups


TISDAG

Strength

A: 3 set
10/10 Lunge backwards + boxstep
5-10 Push ups @ 30×1

B: Front squat
5×5 – Vikt på känsla!
– 10 DB bench press mellan seten

C: 3 set
12 Flyes
8-12 DB Tricep scull crusher


ONSDAG

Weightlifting

A: Power snatch tech – 15min TC
– Coach choice!

B: Power snatch
– Jobba upp till en tung 1a

C: Randy – 12min TC
75 Power snatch 35/25


TORSDAG

Gymnastics & Body control

A: 2 set
10 V-ups / Tuck ups
30s Arch hold – pinne!
5 scap pulls + 5 Beat swings

B: Amrap 15min
30 DU
8 T2B
6 Burpee box jump 60/50

C: 3 set
20 Ab mat crunches – Kontrollerade!
40s Weighted plank


FREDAG

Cardio

A: Team of 2 – You go i go – For time – 35min TC
400m run
50 Thruster 43/30
400m run
50 C2B
400m run
50 cal row
400m run
50 KBS 24/16
– All löpning sker tillsammans!


LÖRDAG

Strength

A: Deadlift – 18min TC
5×5 – Reset på alla reps. Vikt på känsla!
– Gör 3-5 Weighted strict pullups

B: 3 set
8/8 DB row
10 Romanian deadlift

C: 3 set
8-12 DB Bicep curl
5 Weighted vertical jump


SÖNDAG

Weightlifting

A: Hang Power clean tech – 20min TC
– Coach choice!

B: Hang Power clean – 16min TC
8-6-4-2
– Vikt på känsla. Öka i vikt/set

C: For time – 15min TC
100 DB hang squat clean thruster
– 5 Burpees EMOM

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