Veckans WODS – 20190812-20190818

Veckans WODS – 20190812-20190818

MÅNDAG

Gymnastics & Body control

A: 3 set
30s Hollow Hold
20/20s Side Hollow Hold 
10-15 V-ups

B: Every 6min for 30min – 5 sets
400m Run
20 Air Squats
15 Push Ups
10 Pullups – Rx+ 10 C2B / 3-5 MU anyhow

Assistance & Extra
C: 3 set
10 Bicep Curl
10-15 DB Scull Crusher


TISDAG

Cardio

A: Team of 2 – You go i go – Amrap 30min
100 WB 9/6
50 Hang Power Snatch 43/30
100 Sync Situps
50 Burpee box Jump 60/50
100 Jump Over Partner in Plank – hoppa över midjan
50 Sync One Arm Devils Press 22/16

Assistance & Extra
B: Ski Erg Intervals
30s on 30s off x10


ONSDAG

Strength

A: Emom 10min
1: 10 Weighted Jumping Lunges
2: 10 DB Floor Press

B: Every 90s for 12min – 8 set
6 Deadlift + 3 High Seated Vertical Jump

C: 3 set
8 DB Bench Press
8 Good Mornings
20 Calf Raises


TORSDAG

Weightlifting

A: OHS tech
– Coach choice

B: OHS
5×3 – Vikt på känsla, fokusera på fina tekniska lyft

C: Amrap 12min
2-4-6-8-10-12… osv
Push Press 43/30
Burpee box jump 60/50

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


FREDAG

Gymnastics & Body Control

A: 3 set
10-15 Partner Leg Raise n Throw 
10-15 Pike leg lifts 

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

C: 1600m run
1600m run
21-15-9
KBS 24/16
Pullups

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


LÖRDAG

Cardio

A: Amrap 10min
10 OHS 35/25
200m Bumper Plate Run 20/15
10 Renegade Rows 2×16/2×10

B: Amrap 10min
10 Thruster 43/30
200m Bumper Plate Run 20/15
10 Burpees

Assistance & Extra
C: For time
3k Row


SÖNDAG

Strength

A: Strict Press
5×5 – Vikt på känsla

B: Deadlift
5×5 – Vikt på känsla

C: Asisst Work – Coach choice

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