Veckans WODS – 20191223-20191229

Veckans WODS – 20191223-20191229

MÅNDAG

A: 12 Days of JUL
1 One arm Devils Press 22/16
2 HSPU
3 Clean 50/35
4 Burpees Over Bar
5 T2B
6 KBS 24/16
7 Pullups
8 Box Jump Over
9 V-Up
10 DU
11 Goblet Squat 24/16
12 Overhead Walking Lunges 20/15 bumperplat

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.


TISDAG

GOD JUL


ONSDAG

Strength

A: 3 set – warm up
10 Lateral Raises
10 Tricep Scull Crusher

B: Strict Press
10-8-6-4-2

C: 4 set
10/10 Bulgarian Split squats
10 Hip Thrust

Assistance & Extra
E: DB Bench press
4×10


TORSDAG

Weightlifting

A: Hang Power Clean – 16min TC
– Jobba upp till en tung 1a

B: Front Squat E2M for 16min (8 set)
2 rep @ 85% of 1rm Front Squat

C: 21-15-9 – 10min TC
Hang Power Clean 60/43
Burpees over Bar
50 DU


FREDAG

Gymnastics & Body control

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

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

D: ”Jackie”
1000m Row
50 Thruster 20/15
30 Pullups

Assistance & Extra
E: 4 set
30s Wallfacing Handstand
Amrap Ring MU


LÖRDAG

Cardio

A: Team of 2 – You go i go
3 Rounds
50 Sync Tuck ups
45 KB Snatch 24/16
40 Goblet Squat
35 T2B


SÖNDAG

Strength

A: Coach choice!

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