Veckans WODS – 20181231-20190106

Veckans WODS – 20181231-20190106

MÅNDAG

Gott Nytt År!


TISDAG

Oficiella Pizzadagen!


ONSDAG

Cardio

A: Team of 2 – You go i go
40-30-20
Alt. DB Snatch 22/16
Goblet Squat 22/16
One Arm Push Press 22/16
Walking Lunges 22/16
– 5 Burpees EMOM inklusive start
– Båda Personerna gör 5 burpees

Assistance & Extra
B: 50-40-30-20-10
Row Cal
DU
Burpees


TORSDAG

Strength

A: 3 set
8/8 Box Step
8 DB Floor Press

B: Bench Press – 16min TC
– Jobba upp till en tung 5a

C: Back Squat – 16min TC
– Jobba upp till en tung 5a

Assistance & Extra
D: 3 set
8/8 Bulgarian Split Squat
10 Flyes


FREDAG

Weightlifting

A: Hang Powert Clean Tech – 15min TC

B: Hang Power Clean
– Jobba upp till en tung 1a

C: Amrap 15min
10 Hang Power Clean 43/30
10 Pullups – Scale: Jumping Pullups
10 Burpees over Bar

Assistance & Extra
D: 3 set
8-10 Ring Row
8-10 Bicep Curl
30/30s Side Plank


LÖRDAG

Gymnastics & Body control

A: 3 set
8 Scap pulls 
10 Hollow ups 
10-20s Headstand hold 

B: HSPU teknik – 15min TC
Coach choice!

C: Amrap 15min
5 HSPU – Scale: Seated Z press 
10 Box jump 60/50
15 Tuck Ups

Assistance & Extra
D: 3 set
8-10 Ring Row
8-10 Bicep Curl
30/30s Side Plank


SÖNDAG

Cardio

A: Coach Choice 😀

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