Veckans WODS – 20191118-20191124

Veckans WODS – 20191118-20191124

Veckans teknik: C2B
Nästa veckas teknik: Strict Ring Muscle Up


MÅNDAG

Cardio

A: Amrap 13min
8 Hang Power Clean 60/43
8 HSPU – Scale: Pike, Z-press, Push Ups
8 Front Squat 60/43

B: Amrap 13min
10 Burpees
10 T2B
40 DU

Assistance & Extra
C: 5 RFT
400m Run
800m Row
30 KBS 32/24


TISDAG

Strength

A: Emom 20min
1: 10 DB Bench Press
2: 5-15 Strict Pullups
3: 10 Lateral Raises
4: 15 V-ups

B: 4 set
16 KB Front Rack Walking Lunges
8/8 DB Row

Assistance & Extra
C: 3 set
20 GHD Situps
20 GHD Back ext.


ONSDAG

Weightlifting

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

B: Hang Power Snatch tech – 15min TC

C: For time – 13min TC
10 Hang Power Snatch 43/30
15 Goblet Squat 24/16
15 KBS 24/16
8 Hang Power Snatch 50/35
15 Goblet Squat 24/16
15 KBS 24/16
6 Hang Power Snatch 60/43
15 Goblet Squat 24/16
15 KBS 24/16
4 Hang Power Snatch 70/50


TORSDAG

Gymnastics & Body Control

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

B: Interval ”Cindy” Amrap 30min – 2min on 1min off
5 Pullups
10 Pushups
15 Squats
– Nästa veckan är det klassisk cindy
– Sikta på ett högt score på denna och försök nästa vecka att göra samma!

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


FREDAG

Cardio

A: For time
80 Burpees
80 Box Jump 60/50
80 Deadlift 100/70
80 Cal Row
80 One Arm Push Press 22/16
80 DB Snatch 22/16
80 DB OH Walking Lunges 22/16


LÖRDAG

Strength

A: Bench Press
10-8-6-4-2
– Gör 5 Tunga Barbell Row mellan seten

B: 3 set
15-20 DB Floor Press
10-15 Ring Row

C: 3 set
21’s Barbell Bicep Curl
15 Tricep Scull Crusher


SÖNDAG

Weightlifting

A: Snatch tech
– Coach choice!

B: Snatch Strenght of coach choice!

C: Metcon of coach choice!

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