Veckans WODS – 20180917-20180923

Veckans WODS – 20180917-20180923

Veckans Teknikövning: HSPU


MÅNDAG

Weightlifting

A: Hang Squat Clean tech – 15min TC

B: Hang Squat Clean
5×2 @ 70-80%

C: 3 RFT – 15min TC
400m run
10 Hang Power Clean 60/43
10 Burpees over bar

Assistance & Extra
C: Back Squat
6×3 @ 80%


TISDAG

Gymnastics & Body control

A: 3 set – 10min TC
10 Hanging Leg Raises – Raka ben, scale: Knee raises
10 Reverse snow Angels
10-15 Seated Leg Lifts

B: 3 set – 10min TC
10-30s L-Sit Hold – scale: Tucked L-sit hold
10-30s Wallfacing Handstand – scale: 1-3 wall climb

C: For time – 15min TC
100 KBS 24/16
– 10 Burpees Every Break!

Assistance & Extra
C: Running intervals
8x400m
rest 90s between


ONSDAG

Cardio

A: Amrap 20min
8 Burpees
8 STOH 50/35
8 Pullups
8 Front Squat 50/35

Assistance & Extra
C: Rowing intervals
4x500m @ 2k pace
rest 2min between


TORSDAG

Strength

A: 3 set – 10min
6 Good Mornings @ 30×1
8/8 Seated DB Strict Press @ 30×1

B: Deadlift
4×5 @ 70-80%

C: Strict Press
4×5@ 70-80%

Assistance & Extra
D: 3 set
10 Lateral raises
12 GHD back ext. – Weighted!


FREDAG

Weightlifting

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

B: Power Snatch
5×2 @ 70-80%
– Nybörjare kan göra från Hang

C: For time – 15min TC
50 DU / 100 SU
20 Alt. DB Snatch 22/16
400m Suit case Carry 22/16
20 Alt. DB Snatch 22/16
50 DU / 100 SU


LÖRDAG

Gymnastics & Body control

A: Handstand – 15min
Coach choice!

B: Strict Pullups
5 Set
– Samla så många reps du kan under 5 set. Gå ej till failure, var smart!
– Scale: 5x 3-5 Negative
– Din score är totalt samlade reps

C: 3 RFT – 16min TC
50 Air squat
30 Wall balls 9/6
10 Thruster 43/30 – Scale: DB

Assistance & Extra
C: 3 set
8/8 DB row
3-5 Rope climb


SÖNDAG

Cardio

A: Team of 2 – you go i go
Coach Choice!


 

No Comments

Sorry, the comment form is closed at this time.