Veckans WODS – 20190701-20190706

Veckans WODS – 20190701-20190706

MÅNDAG

Strength

A: 3 set
8/8 DB Row
8-12 DB Floor Press
20 Wrist Curl

B: 3 set
8-12 Bicep Curl
8-12 DB Bench Press
10-15 Banded Tricep Ext.

C: 3 set
20 AB mat crunches
10 Tuck Ups
40-60s Plank Hold


TISDAG

Weightlifting

A: OHS tech – 15min TC
– Coach choice!

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

C: ”Nancy” – For time – 5 RFT
400m Run
15 OHS 43/30

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


ONSDAG

Gymnastics & Body control

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

B: ”Cindy” – Amrap 20min
5 Pullups
10 Push ups
15 Squats

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


TORSDAG

Cardio

A: ”Kelly” – 5 Rounds
400m Run
30 Wall Balls 9/6
30 Box Jump 60/50

Assistance & Extra
B: Intervals
Emom 30min
1: 20s AB
2: 20s Row
3: 20s Burpees


FREDAG

Strength

A: Deadlift – 16min TC
10-8-6-4-2

B: Push Press – 16min TC
10-8-6-4-2

C: 3 set
10 Hip Thrust
10 Scull crusher

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


LÖRDAG

Weightlifting

A: Power Clean Push Jerk tech
– Coach choice!

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

C: ”Grace”
30 Clean Jerk 60/43 – Anyhow

Assistance & Extra
D: Power Snatch
6×2


SÖNDAG

Gymnastics & Body Control

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

B: 3 set
20s Hollow Hold + 10 V-ups
5-15 Pushups
10-30s Handstand – Scale: Wall

C: Amrap 5 Rounds – 15min Tot
1min C2B / Pullups – Rx+ Ring/Bar MU
1min Pistols – Scale: Shrimp squat
1min HSPU – Scale: Push ups

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

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