Veckans WODS – 20191202-20191208

Veckans WODS – 20191202-20191208

Veckans teknik: Power Snatch
Nästa veckas teknik: Handstand


MÅNDAG

Weightlifting

A: Snatch Pull tech
– Coach choice!

B: Snatch Pull
5×3 @ 100% of Snatch

C: 5 RFT
10 OHS 43/30 – Scale: OH Lunge Backwards
20 Hang DB Snatch 22/16
30 Lateral Jump Over DB

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


TISDAG

Gymnastics & Body Control

A: 4 set
3-5 Forward Roll 
12 Renegade Rows 

B: 4 set
1-3 Seated Legless Rope Climb
20 Hollow Rocks

C: Amrap 16min
30 DU / SU
9 Hang Power Clean 43/30
9 Push Press 43/30


ONSDAG

Cardio

For Time
21-15-9
Box Jump 60/50
KBS 24/16
21-15-9
Pullups
Goblet Squat 24/16
21-15-9
Push ups
Air Squats
Situps
21-15-9
Jumping Lunges
Tuck Ups

– 3 Burpees EMOM ink start!


TORSDAG

Strength

A: Pause Front Squat
– Jobba upp till en tung 1a
– Pausa 1s i botten

B: Emom 20min
1: 3 Deadlift + 3 Vertical Jump
2: 5 Strict Press
3: 15 Lateral Raises
4: 15 Bicep Curl

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


FREDAG

Weightlifting

A: Back Squat – 16min TC
– Jobba upp till en tung 2a
Gör sedan 3×2 @ 85% av dagens 2a

B: Emom 10min
2 Power Snatch
– Vikt på känsla

C: 10-9-8-7-6-5-4-3-2-1 – 9min TC
KBS 24/16
Burpees


LÖRDAG

Gymnastics & Body Control

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

B: ”Mary” Amrap 20min
5 HSPU
10 Pistol
15 Pullups

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


SÖNDAG

Cardio

A: Coach choice!

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