Veckans WODS – 20181105-20181111

Veckans WODS – 20181105-20181111

Veckans teknikövning: Power Clean


MÅNDAG

Weightlifting

A: Clean tech – 15min TC

B: Clean
– Jobba upp till en tung teknisk 1a
– Nybörjare kan göra från hang

C: For time – 10min TC
30 Clean @ 70% av dagens 1a
– Emom: 3 Burpees


TISDAG

Gymnastics & Body control

A: 3 set
10 Shoulder dislocates
30s Table stand

B: 3 set
5-15 Push ups @ 30×1 tempo – Scale: Negative
8-10 Ring Row

C: Amrap 3 Rounds
1min Alt. DB snatch 22/16 – Gå tyngre om du kan
1min Burpees
1min Lateral jump over Plate
1min Mountain Climbers
1min GTOH – bumper plate 20/15

Assistance & Extra
D: Amrap 12min
5 Pullups
10 AB
30 DU


ONSDAG

Cardio

A: 5 RFT
400m run + Bumper Plate 20/15
20m Bear Crawl – Samla ihop på 5-10m sträckor
20 Lunges Backwards 20/15

TORSDAG

Strength

A: 3 set
8 Goblet squat @ 30×1
8/8 DB row

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

C: 3 set
8-12 DB Bicep curl
8-12 Hip Thrust

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


FREDAG

Weightlifting

A: Push Press Tech – 15min TC

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

min 15-25 – 10min Amrap
10 Push press 35/25
10 KBS 24/16
30 DU / 60 SU

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


LÖRDAG

Gymnastics & Body control

A: 3 set
10 Hollow ups
10 Arch ups

B: 3 set
5 Beat swings
10 V-ups

C: Amrap 12min
50 WB
50 DU / 100 SU
30 T2B

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


SÖNDAG

Cardio

A: Team of 2 – Coach choice

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