Veckans WODS – 20190225-20190303

Veckans WODS – 20190225-20190303

Veckans teknikövning: KB Snatch, KB Clean, KB jerk, KB clean Jerk
Nästa veckas teknikövning: Deadlift + Heavy Single


MÅNDAG

Gymnastics & Body control

A: 3 set
40s Straddle stretch
10 V-ups
20-30s Handstand – Scale: Wall facing, back facing, kick ups

B: T2B Teknik – 10min
Coach choice!

C: 10-9-8-7-6-5-4-3-2-1
Goblet squat 22/16
Alt. DB Snatch
T2B – Scale: Kipping Leg Raises


TISDAG

Cardio

A: Amrap 30min – 1min on 1min off
10 Power Clean 60/50
10 Box Jump Over 60/50
10/10 DB Push Press 22/16
20 DB OH Walking Lunges 22/16
– Börja där du slutade efrer vilan
– Byt hand som du vill under Walking Lunges


ONSDAG

Strength

A: 3 set
10 Hip thrust
10 DB bench press

B: Deadlift
– Jobba upp till en tung 1a

C: 3 set
10 Flyes
10 Reverse Deadlift

Assistance & Extra
D: 5 set
3 High Box Jump
20s Sprint AB


TORSDAG

Weightlifting

A: Snatch tech
– Coach choice!

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

C: Amrap 12min
8 Power Snatch 43/30
30 DU / 60 SU
8 OHS 43/30
30 DU / 60 SU

Assistance & Extra
C: Emom 10min
1 Power Clean – Bygg upp så högt du kan

FREDAG

Open 19.2


LÖRDAG

Gymnastics & Body control

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

B: Amrap 15min
10 C2B / Pullups – Scale: Jumping Pullups 
20 Clean Jerk anyhow 43/30

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


SÖNDAG

Cardio

A: Coach choice!

No Comments

Sorry, the comment form is closed at this time.