Veckans WODS – 20190805-20190811

Veckans WODS – 20190805-20190811

MÅNDAG

Cardio

A: Team of 2 – You go i go – Amrap 30min
100 DU – Scale: less reps, 2x SU
100 Burpees Over Bar
100 Thrusters 35/25
100 DU – Scale: less reps, 2x SU
100 Sit ups
100 WB 9/6

Assistance & Extra
B: AB Intervals
30s on 30s off x10


TISDAG

Strength

A: Emom 10min
1: 10m Walking Lunges – KB/DB in goblet rack
2: 10 DB Floor Press

B: Every 2min for 16min – 8 sets (4/exercise)
1: 5 Front Squat
2: 3-10 Strict Pullups
– Gör varannan övning med start var andra minut
– Kan du fler än 10 Pullups kan du göra viktade, scale: Negative

C: 3 set
8 DB Bench Press
8 Ring Row


ONSDAG

Weightlifting

A: Push Press
4×3

B: Emom 12min
2 Hang Power Snatch
– Vikt på känsla, fokusera på fina tekniska lyft

C: Amrap 10min
10 Alt. DB Snatch 22/16
20 Wall Balls 9/6
30 Lateral Jump over DB

Assistance & Extra
D: Power Clean
Emom 20min
1 @ 80%


TORSDAG

Gymnastics & Body Control

A: 3 set
3-10 Push ups @ 30×1
10-15 Pike leg lifts 

B: 3 set
6-8 False Grip Ring Row
10-15 V-ups / Tuck ups

C: Every 3min for 15min
400m Run
– Max Ring/Bar Muscle up, C2B, Pullups

Assistance & Extra
D: Emom 15min
1: 5-10 HSPU
2: 5-15 T2B
3: 12 Pistols


FREDAG

Cardio

A: Amrap 12min
10 Power Clean 60/43
10 Burpees
10 DB Push Press 2×22/2×16

B: Amrap 12min
10 Hang Power Snatch 43/30
10 box jump over 60/50
200m Run

Assistance & Extra
C: For time
1000m Row
200 DU
60 Burpees
800m Run


LÖRDAG

Strength

A: Front Squat
– Heavy 2
– 3×2 @ 85% of Heavy 2

B: For Quality
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70 – Reset
Strict Pullups
– 8/8 Lunges Backwards 24/16 KB in goblet rack

Assistance & Extra
D: 21-18-15-12-9-6-3
Thruster 43/30
Bar facing Burpees


SÖNDAG

Weightlifting

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

B: Power Clean
– Heavy single

C: Metcon of coach choic!

Assistance & Extra
D: Snatch Pull
6×3 @ 90% of 1RM snatch

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