Veckans WODS – 20190218-20190224

Veckans WODS – 20190218-20190224

Veckans teknikövning: Power Snatch
Nästa veckas teknikövning: KB Swatch, KB Clean, KB jerk, KB clean Jerk


MÅNDAG

Cardio

A: Amrap 8min
12 Alt. DB snatch 22/16
12 Box jump 60/50
12 One arm push press 22/16

B: Amrap 8min
10 Cal Row
30 DU / 60 SU
10 T2B – Scale: Kipping Leg Raises 

C: Amrap 8min
20 Wallballs 9/6
10 C2B / Pullups – Scale: Jumping Pullups 

TISDAG

Strength

A: 3 set
6/6 Split Squat (Obs! Not bulgarian)
8 DB bench press

B: Back Squat
– Jobba upp till en tung 1a

C: 3 set
10 Flyes
10 Hip thrust

Assistance & Extra
D: 5 set
3 High Box Jump
10 Ball slam


ONSDAG

Weightlifting

A: Power Snatch tech
– Coach choice!

B: Power Snatch – 15min TC
– Jobba upp till en tung 1a
– Nybörjare kan köra från Hang

C: For time – 2 Rounds
30 Power Snatch 35/25
30 Burpees over bar

Assistance & Extra
C: Clean Jerk
– Heavy single


TORSDAG

Gymnastics & Body control

A: 3 set
10 Scap pulls
8 Ring Row
15 Sit ups @ 30×1

B: Amrap 18min – 90s on 30s off
10 HSPU – Scale: Push ups / Z-pres
10 KBS 24/16
10 T2B – Scale: Kipping Leg Raises https://www.youtube.com/watch?v=ZZqrU2F5A0s

Assistance & Extra
D: 3 set
30/30s Dynamic Side Plank
10-15 Band Tricep push downs


FREDAG

Cardio

A: Open 19.1


LÖRDAG

Cardio

A: Amrap – ”the complex” – 15min total
3min Box jump
3min Burpee box jump 60/50
3min Burpees
3min One arm devils press 22/16
3min Alt. DB snatch 22/16

B: 15min Amrap
Max cal Row


SÖNDAG

Strength

A: 3 set
6 Barbell jumping squats
6 Strict Press @ 30×1

B: Deadlift
5×3 – Gör 6 TNG Push Jerk mellan seten
– Fokus på kvalité!

Assistance & Extra – Om tid finns över på klass gör detta!
D: 3 set
10 Front raises
10 Hamstring walk outs 

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