Veckans WODS – 20190624-20190630

Veckans WODS – 20190624-20190630

Veckans teknik: T2B

Nästa veckas teknik: Split jerk


MÅNDAG

Weightlifting

A: Hang Power Snatch tech – 15min TC
– Coach choice!

B: Emom 12min
2 Hang Power Snatch
– Fokus på fina lyft!

C: For time – 3 RFT
400m Run
16 DB Snatch 22/16 – Rx+ 28/20
16 Wall Balls 9/6

Assistance & Extra
D: Power Clean Push Jerk
– Jobba upp till en tung 1a


TISDAG

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: Amrap 12min
6 C2B / Pullups – Rx+ 1-3 Bar/Ring MU
8 Push ups
10 KBS 24/16 – Rx+ 32/24
12 Lateral jump over KB

Assistance & Extra
D: 3 set
10 Lateral Raises
3-10 Strict T2B


ONSDAG

Cardio

A: You go i go – 5 Rounds
800m Run – tillsammans
21 Thrusters 43/30
21 Burpees over Bar
21 Sync Tuck ups


TORSDAG

Strength

A: 3 set – 10min TC
10 Front Rack Lunges backwards
10 Reverse Flyes

B: Push Jerk – 16min TC
– Jobba upp till en tung 1a

C: 3 set
10 Hip Thrust
10 Scull crusher

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


FREDAG

Weightlifting

A: Power Clean tech
– Coach choice!

B: Power Clean
– Jobba upp till en tung 1a

C: ”Evil Karen” – For time – 15min TC
150 Wallballs 9/6
– 5 Burpees Emom ink start!

Assistance & Extra
D: Power Snatch
6×2


LÖRDAG

Gymnastics & Body Control

A: 3 set
40-60s Plank Hold – Weighted
10 Bicep curl @ 30×1 – Full utlåsning!

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

C: 21-15-9
KBS 24/16
Pullups
Box Jump 60/50

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


SÖNDAG

Cardio

A: Coach choice!

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