Veckans WODS – 20190715-20190721

Veckans WODS – 20190715-20190721

MÅNDAG

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
10-15 Hang Knee Raises
8 Ring Row @ 30×1

C: Amrap 16min
400m Run
15 Push Ups
15 KBS 24/16 – Rx+ 32/24
15 Front Squat 43/30

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


TISDAG

Cardio

A: Amrap 10min
10 Cal Row
10 Burpees

B: Amrap 10min
10 Box Jump Over 60/50
10/10 DB Push Press 22/16

C: Amrap 10min
10 Alt. DB snatch 22/16
10 Wall Ball 9/6

Assistance & Extra
C: Running
3k For time


ONSDAG

Strength

A: 3 set
8/8 Bulgarian Split Squat
8/8 DB Row @ 30×1

B: 3 set
8 Hip Thrust
10 Reverse Flyes

C: 3 set
8/8 Lunge backwards – Barbell
3-5 Ring Pullups – Scale: Negative

Assistance & Extra
D: Emom 8min
2 Rope Climb


TORSDAG

Weightlifting

A: Power Clean Push Press – 15min TC
– Coach choice!

B: Power Clean Push Press
– 5×2 @ 70-80%

C: For time
30 Thruster 43/30
30 Burpees over bar
30 Power Clean 43/30
30 Burpees over bar

Assistance & Extra
D: Pause Back Squat
6×2 @ 85-90%


FREDAG

Gymnastics & Body control

A: 3 set
10-30s Handstand – Free supported, Wall facing, Back facing etc.
20/20s Side Hollow Hold
40-60s Arch Hold

B: ”Angie”
100 Pullups
100 Push ups
100 Situps
100 Squats
– Rx+ Weightvest 10/6kg

Assistance & Extra
D: 3 set
10 Scull Crusher
3-10 Strict T2B


LÖRDAG

Cardio

A: ”Holleyman”
30 Rounds
5 Wallballs 9/6
3 HSPU
1 Power Clean 100/70

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


SÖNDAG

Strength

A: Strength of coach choice!

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