Veckans WODS Open 18.1 – 20180219-20180225

Veckans WODS Open 18.1 – 20180219-20180225

Veckans Teknik: Bar MU


MÅNDAG

Gymnastics & Body control

A: 3 set – 10min TC
5 Scap Pulls + 5 Beat Swings
8 Strict press
10 V-ups

B: Emom 10min
1: 5-10 T2B
2: 8 Burpee box jump over 60/50
– OBS! Rippa ej händerna!!

C: Open 18.0 – 8min TC
21-15-9
Alt. DB snatch 22/16
Burpees over DB (Lateral)

D: 3 set
3-10 Strict C2B/Pullups
20 alt. Pinch grip pulls


TISDAG

Cardio

A: 3 set – 10min TC
20 Dead bugs
10/10 Banded Lateral Walk
10 Hook grip front squat – Lätt vikt

B: Amrap 8min
10 Burpees
5 Hang Power Clean 60/43

C: Amrap 8min
10 DB Push Press 2×22/2×16
30 DU / 60 SU

Assistance & Extra
D: Emom 20min
20s AB


ONSDAG

Strength

A: 3 set – 10min
6 Jefferson Curl
20 Psoas March
10 Banded Lat Pulls

B: Deadlift
5×2 @ 70%

C: Amrap 12min
10 Burpees
10 Front Rack Lunges 35/25
10 Tuck ups


TORSDAG

Weightlifting

A: 3 set – 10min TC
3 Hip Muscle Snatch
3 OHS

B: Hang Snatch
– Jobba upp till en tung 1a

C: Amrap 12min
6 Dead Bug Circle – Varannat varv
8 Push ups
10 Box Jump 60/50


FREDAG

OPEN 18.1


LÖRDAG

A: 4 set – 1min vila mella seten
20s Hollow Hold + 10 V-ups / Tuck ups

B: 4 set – 1min vila mella seten
12-16 Alt. Pistols – scale: Shrimp squat

C: 4 set – 1min vila mella seten
20 Russian Twist
16 Jumping Lunges

D: Amrap 10min
10 Burpees
100m Shuttle run – 10m markering


SÖNDAG

Cardio of coach choice!


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