Veckans WODS – 20190617-20190623

Veckans WODS – 20190617-20190623

Veckans teknik: Hang Power Snatch

Nästa veckas teknik: T2B


MÅNDAG

Gymnastics & Body control

A: 3 set
8 Ring row
10-15 Banded Tricep extension

B: Emom 12min
1: 3-10 Strict Pullups
2: 3-10 Ring Dips / Dips / Push ups

C: ”Jenny” – Amrap 20min
20 OHS 20/15
20 Back Squat 20/15
400m Run


TISDAG

Cardio

A: You go i go – Amrap 30min
50 DB Snatch 22/16 – Rx+ 28/20
50 Walking Lunges 22/16 – Rx+ 28/20
50 Burpees over DB
100 One arm DB push press 22/16 – Rx+ 28/20
200 Situps – Partner in plank
300 DU – Partner in deadhang – Scale: 2x SU


ONSDAG

Strength

A: 3 set – 10min TC
10 Lunges backwards
10/10 DB Row

B: Front Squat – 16min TC
4×5 – Gör 3-10 Strict pullups mellan seten

C: 4 set
”21s” Bicep curl
10 Hip Thrust

Assistance & Extra
D: 3 set
20 Wrist curl
15-20 Situps @ 30×1


TORSDAG

Weightlifting

A: Power Clean tech – 15min TC
– Coach choice!

B: Power Clean – 16min TC
– Jobba upp till en tung 3a

C: 5 RFT
200m Run
10 Clean Jerk 43/30 – Anyhow

Assistance & Extra
D: Power Snatch
6×2


FREDAG

Gymnastics & Body Control

A: 3 set
1min Straddle Stretch
30s Hollow rocks

B: 3 set
3-10 Strict T2B
5-15 Pushups
10-30s Handstand – Scale: Wall

C: 3 RFT – 15min TC
15 Pullups
15 Burpees
15 WB 9/6
15 Tuck ups

Assistance & Extra
D: 3 set
10 Reverse flyes
10 Flyes
20 GHD Situps


LÖRDAG

Cardio

A: Amrap – 3 Rounds
2min Pistol Squat – Sclae: Band, box, shrimp squat
2min Devils Press 2×16/2×10
2min Deadlift 100/70
2min Row/ski/AB for cals
2min Rest


SÖNDAG

Strength

A: Strength of coach choice!

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