Veckans WODS – 20190708-20190714

Veckans WODS – 20190708-20190714

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: 3 set
8/8 Bulgarian Split Squat
8/8 Strict DB Press @ 30×1
20 AB mat crunches

B: 3 set
8 Good mornings
10 Lateral raises
10-15 Banded Tricep Ext.

C: 10-9-8-7-6-5-4-3-2-1 – For Quality – 13min TC
Ring Row
Goblet Squat @ 30×1
Push Ups

Assistance & Extra

D: 3 set
10 Bicep Curl


ONSDAG

Weightlifting

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

B: Hang Power Clean – 16min TC
– 5×3 @ 70-80%

C: For time – 15min TC
1000m Row
30 DB Burpee Step Over 60/50 – 2×16/2×10 – Box facing
800m Run
– Om roddarna blir fulla kör då flygande start var 4e min, alternativ byt plats på rodd/löpning

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


TORSDAG

Gymnastics & Body control

A: Coach choice!
Uppvärmning, skalningar och teknik inför Mary!

B: ”Mary” – Amrap 20min
5 HSPU
10 Pistols
15 Pullups

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


FREDAG

Cardio

A: ”DT”
5 Rounds
12 Deadlift 70/50
9 Hang Power Clean 70/50
6 STOH 70/50

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


LÖRDAG

Strength

A: Front Squat – 16min TC
10-8-6-4-2

B: Bench Press – 16min TC
10-8-6-4-2

C: 3 set
10 DB Bench Press
10 Hip Thrust

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


SÖNDAG

Weightlifting

A: Weightlifting of coach choice!

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