Veckans WODS – 20180813-20180819

Veckans WODS – 20180813-20180819

Veckans teknikövning: Kipping Pullup


MÅNDAG

Gymnastics & Body control

A: 3 set – 10min TC
30s Hollow hold
10/10 Band external rotations
40s Arch hold

B: Strict Weighted C2B – 12min TC
– Jobba upp till 3RM
– Supinerat grepp

C: Amrap 15min
10 Burpee over bar
10 Push jerk 50/35
10 Pullups

Assistance & Extra
D: 4 set
10 Ring row
10 Barbell bicep curl
20 GHD sit ups


TISDAG

Cardio

A: ”Kelly” – 40min TC
5 RFT
400m run
30 Box jump 60/50
30 Wall balls 9/6

Assistance & Extra
D: Rowing intervals
5x 500m
2min rest


ONSDAG

Strength

A: 3 set
10 scap pulls
6/6 Arnold press
10-15 V-ups / Tuck ups

B: Strict Press
5×5 – Vikt på känsla
– 3-10 Strict T2B/set – Scale: leg/knee raises

C: 3 set
8-12 Lateral raises
10-15 Dynamic Side Plank

Assistance & Extra
D: 2 RFT
100 DU
50 Cal AB


TORSDAG

Weightlifting

A: Hang Power Clean – 18min TC
– Jobba upp till en tung 1a

B: For time
Cash in: 400m Suit case carry 24/16
20-15-10
Hang power clean 60/43
DB snatch 22/16
Cash out: 400m run

Assistance & Extra
C: Tabata intervals
Assualt Bike
KBS 24/16
Box jump over 60/50
– Vila 1min mellan
– Full tabata/övning!


FREDAG

Gymnastics & Body control

A: 3 set
10 Shoulder dislocates
30s Table stand
8/8 Short step lunge

B: Ring Dips
4x 3-10 – Gör viktade om 10 är för lätt
– Scale: Dips / Ring Push ups / Push ups

C: Pistol Squat
4x 12-16
– Scale: Shrimp squat

D: Amrap 7min
Burpees to plate

Assistance & Extra
D: 4 set
10 Tricep scull crusher
10 Incline DB bench press
10 Flyes


LÖRDAG

Cardio

A: Team of 2 – You go i go – 45min TC
100-80-60-40-20
Deadlift 70/50
Push press 43/30
400m run

Assistance & Extra
B: For time
3k run


SÖNDAG

Strength

A: Back Squat
5×5 – Vikt på känsla
– 3-10 Strict pullups/set

B: 3 set
8-12 Barbell row
8-12 Reverse Flyes
8-12 DB bicep curl @ 30×1

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