Veckans WODS – 20180709-20180715

Veckans WODS – 20180709-20180715

MÅNDAG

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
– 5 Burpees EMOM, starta även på burpees!


TISDAG

Cardio

A: Amrap 10min
5 HSPU – Scale: Push ups
10 Burpees to plate
20 OH Lunges backwards – Viktplatta 20/15

B: Amrap 10min
5 Pull ups
10 BJO 60/50
200m row

C: Amrap 10min
5 T2B
10 GTOH med viktplatta 20/15
20 DU


ONSDAG

Strength

A: 3 set
10 Hip Thrust
8 DB floor press @ 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


TORSDAG

Weightlifting

A: Power clean Push Jerk
– Coach choice!

B: Power clean push jerk
– Jobba upp till en tung 1a

C: Grace – 10min TC
30 Clean jerk 60/43 – Anyhow!


FREDAG

Gymnastics & Body control

A: 3 set
10 Ring row
30/30 Side plank hold
10 V-ups / Tuck ups

B: 25-15-10 8min TC
Pullups
Wall balls 9/6

C: 25-15-10 – 8min TC
Alt. DB snatch 22/16
Box jump 60/50


LÖRDAG

Cardio

A: Team of 2 – You go i go – Amrap 30min
40 Deadlifts 102/70
Run 400m
40 KBS 24/16
Run 400m
40 DB hang clean 2×16/2×10
Run 400m
40 Burpees
Run 400m
40 Box step 50cm – DB 2×16/2×10
Run 400m
– All löpning sker tillsammans!


SÖNDAG

Strength

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

B: 3 set
10 Barbell row
10 good mornings

C: 3 set
12 Reverse flyes
5 Broad jumps

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