Veckans WODS – 20180810-20180916

Veckans WODS – 20180810-20180916

Veckans teknikövning: Strict Press, Push Press och Push Jerk


MÅNDAG

Gymnastics & Body control

A: 3 set – 10min TC
10 Scapula push ups
10 Reverse snow Angels
10-15 seated leg lifts

B: 4 set – 12min TC
10-30s L-sit hold – scale: Tucked L-sit hold
10-30s Wallfacing handstand – scale: 1-3 wall climb

C: Amrap 13min
20 Box jump 60/50
15 Wall balls 9/6
10 Burpees

Assistance & Extra
C: Running intervals
8x600m
rest 90s between


TISDAG

Cardio

A: Amrap 5min
15 KBS 24/16
15/12 Cal Row/AB

B: Amrap 5min
5/5 DB snatch 22/16
5/5 Lunge backwards 22/16 – DB in goblet rack
– 5 rep vänster arm sen 5 rep höger arm och samma sak på Lunge!

C: Amrap 5min
10 Med ball sit up 9/6 – Boll nuddar golv bakom huvud och golvet framför fötterna!
10 Sprawl high jump


ONSDAG

Strength

A: 2 set
10 Shoulder dislocates
10 KB sumo deadlift – 2st KB
10 Jumping squats

B: On a Running clock
Min 0-10
– Deadlift 3 RM
Min 10-20
– Strict Press 3RM
Min 20-30
– Max Broad Jump

– Dela in klassen i grupper om max 4/rack
– Din score är total vikt i Press + DL + cm Broad jump


TORSDAG

Weightlifting

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

B: Power Clean
5×3 – 70-80%
– Nybörjare kan göra från Hang

C: For time – 15min TC
20 Front Squat 50/35
20 Burpees
800m run
20 Burpees
20 Front Squat 50/35


FREDAG

Gymnastics & Body control

A: For Quality – 16min TC
10-9-8-7-6-5-4-3-2-1
Strict pullups – Scale: Negative, Banded, Ring row
Push ups – Scale: Negative, Bench, Box, Knees
V-ups / Tuck ups

B: Core – 15min
Coach choice!

Assistance & Extra
C: Handstand – 15min
– Teknikträna på fritt handstående i 15min


LÖRDAG

Cardio

A: Team of 2 – you go i go – For time
4 Rounds
30 Deadlift 100/70
400m run
30 DB Push Press 2×22/2×16
400m run – Tillsammans


SÖNDAG

Strength

A: 3 set
10 scap pulls
10 Reverse flyes
8 Goodmornings

B: Strict Pulliups
4×3-10 – Kan du fler än 10 gör viktade!

C: Back Squat
4×5 – Vikt på känsla

Assistance & Extra
D: 5k Row
– Easy pace

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