Veckans WODS – 20181008-20181014

Veckans WODS – 20181008-20181014

Veckans Teknikövning: KBS, KB clean, KB snatch


MÅNDAG

Weightlifting

A: Back Squat
– 5 RM

B: On a running clock – 20min Total
min 0-12
Hang Power Clean – Jobba upp till en tung 1a

min 12-20 – 8min Amrap
10 Hang Power Clean 43/30
10 Burpees
10 Front Squat 43/30

Assistance & Extra
C: Emom 12min
3 Power Snatch
– Vikt på känsla


TISDAG

Gymnastics & Body control

A: 3 set
10-15 Seated Leg Lifts
10 Reverse snow Angels

B: 3 set
5 Beat swings
10 V-ups

C: Amrap 14min
5 T2B – Scale: Kipping Leg Raises / V-ups / Tuck ups
10 WB 9/6
10 Box jump 60/50

Assistance & Extra
D: 3 set
30/30s Side Plank
10 Band Pull Appart


ONSDAG

Cardio

A: Team of 2 – You go i go – 45min TC
4 Rounds
40 STOH 43/30
40 Bar Facing Burpees
40 KBS 24/16
100 DU / 200 SU
– Dela hur ni vill

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


TORSDAG

Strength

A: 3 set
10 Band Pull Appart
10 Scap Pulls

B: Strict Weighted Pullups
– Jobba upp till en tung 5a
– Scale: Oviktade / Negativa

C: 3 set
8/8 DB Row
10 Reverse Flyes

Assistance & Extra
D: 3 set
10 DB Bicep Curl
10-15 Wrist Curl


FREDAG

Weightlifting

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

B: Hang Snatch
5×2 @ 70-80%

C: For time – 15min TC
Cash in: 150 DU / 300 SU
3 rounds
10 Burpee Box Jump 60/50
20 Alt. DB Snatch
30 Air Squats


LÖRDAG

Gymnastics & Body control

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

B: 4 set
10-30s L-sit hold – scale: Tucked L-sit hold
5-10 Weighted Pushups

C: Amrap 12min
15 Push Press 35/25
15 Tuck Ups
15 Sprawl

Assistance & Extra
D: 3 set
10 DB Scull Crusher
3-5 Rope climb


SÖNDAG

Cardio

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

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