Veckans WODS 20181029-20181104

Veckans WODS 20181029-20181104

Veckans teknikövning: Split Jerk


MÅNDAG

Gymnastics & Body control

A: 3 set
30s Hollow Hold
30/30s Side Plank

B: 3 set
10 V-ups / Tuck ups
15/15 Banded Oblique Twist

C: Amarp 16min
10 Pullups – Scale: Jumping pullups
15 Sit ups
20 Jumping Squats

Assistance & Extra

D: Emom 15min
1: 3-10 Strict T2B
2: 8 Ring Row
3: 5-15 Push ups


TISDAG

Cardio

A: Amrap 3 rounds
2min Alt. DB snatch + OH lunge backwards 22/16
2min Burpee box jump 60/50
2min Thruster 43/30
2min Row for cals
2min Rest


ONSDAG

Strength

A: 3 set
8 Goblet squat @ 30×1
8 DB Floor Press @ 30×1

B: Back Squat
4×5 – Vikt på känsla
– 10 DB Bench Press mellan seten

C: 3 set
8-12 Band Tricep ext.
8-12 Hip Thrust

Assistance & Extra
D: 3 set
10 Weighted GHD back ext.


TORSDAG

Weightlifting

A: Hang Snatch Tech – 15min TC
– Squat

B: On a running clock – 25min Total
min 0-15
Hang Snatch – Jobba upp till en tung 1a

min 15-25 – 10min Amrap
10 OHS 43/30 – Scale: OH lunges backwards – bumperplate
10 Burpees
10 Box jump 60/50

Assistance & Extra
C: Emom 12min
1 Clean – Squat!
– Vikt på känsla


FREDAG

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
10 Wall balls 9/6
30 DU / 60 SU

Assistance & Extra
D: Emom 10min
1-3 Rope Climb


LÖRDAG

Cardio

A: Team of 2 – Amrap 10min
10 Cal Row
10 Burpees
– Varannat varv!

B: Team of 2 – Amrap 10min
10 KBS 24/16
10 Goblet Squat 24/16
– Varannat varv!

C: Team of 2 – Amrap 10min
10 Alt. DB snatch 22/16
10 Ball slam 9/6
– Varannat varv!

Assistance & Extra
C: Running
3k For time


SÖNDAG

Strength

A: 3 set
10 Banded Lat Pulls
10-15 Wrist Curl
8/8 DB Strict press

B: Strict Press
– 4×5 – Vikt på känsla
– Gör 3-10 Strict Pullups mellan seten

C: 3 set
8-12 Lateral Raises
8-12 DB Bicep Curl
10 Reverse Flyes

Assistance & Extra
D: 3 set
10 Barbell Bicep Curl

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