Veckans WODS – 20190311-20190317

Veckans WODS – 20190311-20190317

Veckans teknikövning: Rope Climb
Nästa veckas teknikövning: Push Jerk + Heavy Single


MÅNDAG

Strength

A: 3 set
8/8 DB Row
8/8 DB One Arm Bench Press 

B: 3 set
10 Flyes
10 Reverse Flyes 

C: 1-2-3-4-5-6-7-8-9-10-
Strict Pullups
Push ups
– 15 Situps

Assistance & Extra
D: Strict Press
– Heavy 3


TISDAG

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
20 Power Snatch 43/30
20 Burpees over bar
20 Power Snatch 30/25
20 Burpees over bar

Assistance & Extra
D: Push Jerk
– Heavy 3


ONSDAG

Gymnastics & Body control

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

B: Amrap 16min
5 C2B / Pullups – Scale: Jumping Pullups 
5/5 One Arm DB Thruster 22/16
5/5 DB Snatch 22/16

C: 1min Max test!
Max meter row!


TORSDAG

Cardio

A: Amrap 30min – 30s on 30s off – 30 intervals total
10 Deadlift 43/30
10 Hang Power Clean 43/30
10 STOH 43/30
10 Front Squat 43/30
– Börja där du slutade efter vilan


FREDAG

OPEN 19.4


LÖRDAG

Strength

A: 3 set
10 Hip thrust
10 DB Floor press

B: Back Squat
– Jobba upp till en tung 5a

C: 3 set
10 DB Bench Press
10 Good mornings

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


SÖNDAG

Weightlifting

A: Power Clean Push Jerk
– Coach choice!

B: Power Clean Push Jerk- 16min TC
– Jobba upp till en tung 1a
– Nybörjare kan köra från Hang

C: Metcon of Coach choice!

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