Veckans WODS – 20190204-20190210

Veckans WODS – 20190204-20190210

Veckans teknikövning: HSPU
Nästa veckas teknikövning: TGU


MÅNDAG

Weightlifting

A: Squat Clean tech
– Coach choice!

B: Open 18.2 twist – 10-9-8-7-6-5-4-3-2-1 – 16min TC
Front Squat 60/43
Burpees
– Remaining time: 1 RM Squat Clean
– Notera tid och vikt som score!
– Viktigt med ljudmatt
– Nybörjare kan göra från Hang

Assistance & Extra
C: Emom 10min
3 Power Snatch
– Vikt på känsla


TISDAG

Gymnastics & Body control

A: 3 set
8/8 One Arm DB Arnold Press
8 Ring Row
5-10 Beat Swing

B: Kipping C2B / Pullup – Teknik 10min

C: Amrap 12min
7/5 C2B – Scale: Pullups, Jumping pullups
10 Push Press 50/35
15 Sit ups

Assistance & Extra
D: 3 set
30/30s Side Plank
10 Bicep Curl


ONSDAG

Cardio

A: Open 17.1 
10-20-30-40-50
Alt DB Snatch 22/16
15 Burpee box jump over 60/50

Assistance & Extra
D: Intervals Row/Ski/AB
2min on 90s off x 8


TORSDAG

Strength

A: Back Squat – 16min TC
5×3 @ 31×1 – Vikt på känsla

B: Bench Press
5×3 @ 31×1 – Vikt på känsla

C: 3 set
8/8 One leg hip thrust
10 DB Floor Press

Assistance & Extra
D: Open 16.3 – Amrap 7min
10 Power Snatch 35/25
3 Bar MU


FREDAG

Weightlifting

A: Hang Snatch – Teknik – 15min TC
– Coach choice
– Har du ej rörlighet för OHS gör då Power

B: Hang Snatch
– Jobba upp till en tung 1a

C: Open 12.1 – Amrap 7min
Burpees to target

Assistance & Extra
D: Emom 10min
1 Power Clean Push Jerk @ 70%


LÖRDAG

Gymnastics & Body control

A: 3 set
10 Shoulder dislocates 
30s Hollow hold
10 Ring Row

B: Strict HSPU
5x 3-10 – Scale: Abmat, Push ups, Z-press

C: Amrap 10min
20 Wall Balls 9/6
10 T2B – Scale: Kipping Leg Raises 
10 Alt. One Arm Devils Press 

Assistance & Extra
D: 3 set
10 Lateral Raises
10 Trice Scull crusher


SÖNDAG

Cardio

A: Team of 2 – You go i go
– Coach choice!

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