Veckans WODS – 20190304-20190310

Veckans WODS – 20190304-20190310

Veckans teknikövning: Deadlift + Heavy single
Nästa veckas teknikövning: Rope Climb


MÅNDAG

Strength

A: 3 set
8/8 DB Lunges backwards
8/8 DB One Arm Bench Press 

B: 3 set
8/8 Bulgarian Split Squat
10 Floor Flyes 

C: 10-9-8-7-6-5-4-3-2-1
Strict Pullups
V-ups / Tuck ups
Box step – Vikt på känsla

Assistance & Extra
D: Bench Press
– Heavy 3


TISDAG

Gymnastics & Body control

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

B: Emom 15min
1: 5-10 HSPU – Scale: Push ups / Z-press
2: 5-10 T2B – Scale: Kipping Leg Raises
3: 30s Bent Hollow rocks

C: Amrap 8min
20 DU / 40 SU
5 Burnes


ONSDAG

Cardio

A: Amrap 21min – 1min on 30s off – 14 intervals total
20 Box jump 60/50
20 Burpees
20 KBS 24/16
20 DB OH Walking Lunges 22/16
– Börja där du slutade efrer vilan
– Byt hand som du vill under Walking Lunges


TORSDAG

Strength

A: 3 set
10 Hip thrust
10 DB bench press

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

C: 3 set
10-15 DB Scull Crusher
10 Reverse Deadlift

Assistance & Extra
D: 5 set
3 High Box Jump
30s Sprint Row


FREDAG

OPEN 19.3


LÖRDAG

Weightlifting

A: Power Clean
– Coach choice!

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

C: Amrap 12min
5 Deadlift
5 Hang Power Clean
5 Front Squat
5 Push Press
– 50/35kg RX

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


SÖNDAG

Gymnastics & Body control

A: 3 set
10 Scap pulls
8 Ring Row
20-30s Handstand – Scale: Wall facing, back facing, kick ups

B: ”Cindy” 20min Amrap
5 Pullups – Scale: Jumping Pullups 
10 Push Ups
15 Air Squats

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

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