Veckans WODS – 20191021-20191027

Veckans WODS – 20191021-20191027

Veckans teknik: T2B
Nästa veckas teknik: Squat Clean Thruster (Cluster)


MÅNDAG

Open 20.2


TISDAG

Strength

A: Every 2min for 10min – 5 sets
10 Deadlift – Vikt på känsla
10 Strict Press

B: Front Squat – 16min TC
4×5
– Gör 3-5 Weighted Strict Pullups mellan seten, scale: Negative, Rubber band

C: 3 set
8 Barbell Row – Gå tungt!
8 Barbell bicep curl – Gå tungt!


ONSDAG

Weightlifting

A: Squat Clean Tech
– Coach choice!

B: Emom 10min
1-2 Squat Clean
– Vikt på känsla, du kan börja lågt och öka i vikt under tiden!
– Nybörjare kan köra från hang!

C: Amrap 10min
10 KBS 24/16 – Rx+ 32/24
10 Tuck Ups
10 Step ups 24/16 – Rx+ 32/24
– 60/50cm Box!

Assistance & Extra
D: Emom 20min
1 Squat Snatch
– Bygg så tungt du kan!


TORSDAG

Gymnastics & Body Control

A: Emom 8min
3-10 HSPU – Scale: ROM, Pike, Push ups

B: Emom 8min
C2B – Scale: Pullups, Rubber band

C: Emom 8min
5-10 T2B
– Om du kan MU gör då 1-5 MU anyhow!

D: Amrap 7min
10 Burpee Box Jump 60/50
10 One Arm Devils Press 22/16

Assistance & Extra
E: 3 set
21´s Bicep Curl
30s Hollow + 10 Hollow Rocks


FREDAG

Cardio

A: Team of 2 – You go i go – Amrap 30min
40 DB Snatch 22/16
40 STOH 43/30
40 OH Walking Lunges 22/16
40 Sync Sit ups
40 Cal Row / Ski / AB
– Dela hur ni vill

Assistance & Extra
B: For time
21-15-9
Cal Ski
Cal AB
Burpees
– Bär en 10/6 kg Weightvest


LÖRDAG

Strength

A: Back Squat – 16min TC
– Jobba upp till en tung 1a

B: 5 set
10 Hip Thrust
10/10 Bulgarian Split Squat
10/10 One Leg DL
20 Calf Raises

Assistance & Extra
C: 3 set
25 GHD Sit ups
50 Tuck ups


SÖNDAG

Weightlifting

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

B: Power Snatch – 20min TC
– 6×2 @ 70-85%

C: Metcon coach choice!

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