Veckans WODS 20191216-20191222

Veckans WODS 20191216-20191222

Veckans teknik: Rope Climb


MÅNDAG

Cardio

A: Amrap 10min
10 Push Press 43/30
10 Burpees
10 Pullups – Scale: jumping pullups

B: Amrap 10min
10 Power Clean 43/30
10 Burpees
10 Pullups

Assistance & Extra
C: 3k Ski Erg


TISDAG

Strength

A: 3 set – warm up
10 Standing Arnold press – Båda händerna
8/8 DB Row

B: Push Jerk – 16min TC
8-6-4-2

C: 4 set
10/10 Bulgarian Split squats
10 Lateral Raises

Assistance & Extra
E: DB Bench press
4×10


ONSDAG

Weightlifting

A: Power Clean + Hang Power Clean – 16min TC
– Jobba upp så tungt du kan av komplexet 1+1

B: Front Squat E2M for 14min (7 set)
2 rep @ 85% of 1rm Front Squat

C: 21-15-9 – 10min TC
Box jump 60/50
KBS 24/16
Burpees


TORSDAG

Gymnastics & Body control

A: 3 set – 10min TC
3-5 Wall walk
3-5 Forward Roll 
12 Renegade Rows 

B: Supinated Strict Pullups – Every 90sec for 9min – 6set
3-5 Reps
– Gör weighted om 5 är för lätt

D: Amrap 10min
20 Thruster 20/15
50 DU

Assistance & Extra
E: EMOM 12min
1: Max Pushups
2: Max Ring Row
3: Max V-ups


FREDAG

Cardio

A: Team of 2 – You go i go
5 Rounds
20 Alt. DB Snatch + Thruster 22/16
20 Burpee Box Jump 60/50
20 Wall balls 9/6
20 T2B


LÖRDAG

Strength

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

B: E2M 16min – 8 set
5 Back Squat @ 65-70%

C: 4 set –
10 Barbell row
5-10 Push ups on DBs – viktad om 10 är för lätt

D: 3 set
10-15 Banded tricep push downs
10-15 V-ups


SÖNDAG

Weightlifting

A: Hang Snatch Tech
– Coach choice!

B: Every 90s for 15min – 10 sets
3 Hang Snatch

C: Metcon of coach choice!

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