Veckans WODS – 20190318-20190324

Veckans WODS – 20190318-20190324

Veckans teknikövning: Push Jerk + Heavy Single
Nästa veckas teknikövning: Bar MU


MÅNDAG

Carfio

A: Amrap 40min
50 Air Squat
50 DB One Arm Push Press 22/16
50 Box jump 60/50
50 Burpees
50 Tuck Ups

Assistance & Extra
B: AB Intervals
30s on 30s off x10


TISDAG

Strength

A: Strict Pullups
5x 3-10 – Scale: Negative, Banded

B: 3 set
8/8 DB Row
10 Reverse Flyes 

C: 4 set
Max rep Push Ups
8-12 DB Bicep Curl

Assistance & Extra
D: Push Press
– Heavy 3


ONSDAG

Weightlifting

A: Power Snatch + OHS tech
– Coach choice!

B: Power Snatch + OHS – 15min TC
– Jobba upp så tungt du kan av komplexet
– Nybörjare kan köra från Hang

C: 10-9-8-7-6-5-4-3-2-1
OHS 50/35
20-18-16-14-12-10-8-6-4-2
DB Snatch 22/16

Assistance & Extra
D: Clean Pulls
5×3


TORSDAG

Gymnastics & Body control

A: 3 set
30s Hollow Hold
20/20s Side Hollow Hold

B: 3 set
10-30s Chin Over Bar Hold
30/30s One Arm Plank Hold

C: 3 set
10-15 V-ups / Tuck ups
40s Straddle Stretch

D: Annie – 50-40-30-20-10
DU – Scale: 2x SU
Situps


FREDAG

OPEN 19.5


LÖRDAG

Cardio

A: Amrap – 3 rounds
2min DB Hang Squat Clean Thruster 2×16 / 2×10
2min Burpee Box Jump 60/50
2min Row/AB/Ski for Cals
2min Hang Power Clean 60/43
2min Rest


SÖNDAG

Strength

A: 3 set
10 Hip thrust
10 DB Floor press

B: Back Squat
– Jobba upp till en tung 3a

C: 3 set
10 DB Bench Press
10 Good mornings

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

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