Veckans WODS – 20191111-20191117

Veckans WODS – 20191111-20191117

Veckans teknik: Push Jerk
Nästa veckas teknik: C2B


MÅNDAG

Open 20.5


TISDAG

Weightlifting

A: Back Squat
– Jobba upp till en tung 5a
Gör sedan 3×5 @ 85% av dagens 5a

B: Power Clean tech – 15min TC

C: For time – 13min TC
10 Power Clean 50/35
25 Air Squats
25 Situps
8 Power Clean 60/40
25 Air Squats
25 Situps
6 Power Clean 70/50
25 Air Squats
25 Situps
4 Power Cleans 80/60
– Stureplan kör från Hang!


ONSDAG

Gymnastics & Body Control

A: 3 set
3-5 Forward Roll
12 Renegade Rows 
10-30s Handstand Hold

B: 3 set
30/30s Side Plank
8-10 Ring Row

C: Amrap – 3 Rounds
2min DU
2min Pullups
2min Burpees to Plate
2min GTOH – 20/15 Bumper Plate

Assistance & Extra
D: 3 set
30s Hollow hold
10 Lateral raises


TORSDAG

Cardio

A: Amrap 30min – 2min on 1min off – 10 rounds
15 Push Press 43/30
20 Mountain climbers
15 Push ups
20 Situps
15 KBS 24/16
20 Burpees

– Börja där du stannade efter vila


FREDAG

Strength

A: Bench Press
4×5

B: Back Squat
4×5

– Halva klassen kan börja med A/B

C: 3 set
10 Hip Thrust
15-20 DB Floor Press


LÖRDAG

Weightlifting

A: Snatch Balance Tech
– Coach choice!

B: Snatch Balance
5×2
– Vikt på känsla
– Om du ej har rörlighet för OHS kan du göra snatch grip push jerk

C: 10-9-8-7-6-5-4-3-2-1
OHS 50/35 – Scale: OH Lunge Backwards – Bumper Plate
Burpee box jump 60/50

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


SÖNDAG

Gymnastics & Body Control

A: 3 set
3-5 Forward Roll
10-30s Wall Facing Handstand

B: 3 set
10 DB Bench Press @ 30×1
8/8 DB Row

C: Amrap 12min
5/3 Strict Pullups
10 Push ups
10 Jumping Lunges

Assistance & Extra
E: 3 set
21´s Bicep Curl
15 Banded Tricep Ext.

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