Veckans WODS Open 18.2 – 20180226-20180301

Veckans WODS Open 18.2 – 20180226-20180301

Veckans teknikövning: Snatch


MÅNDAG

Strength

A: 3 set – 14min
10/10 Banded Lateral Walk
15 Band pull appart in Hollow Hold
8 Double KB Front Squat – Öka i vikt/set

B: Back Squat – 16min TC
8-6-4-2-2

C: 4 set
10m DB Front Rack Lunges
10 Hip Thrust
20 V-ups / Tuck up


TISDAG

Weightlifting

A: 3 set – 10min TC
5 Tall Cleans
5 Push Press

B: Emom 10min
1 Hang Power Clean Push Jerk/Press
– Börja på ca. 70% öka om det känns bra

C: Amrap 10min
10 Burpee over KB – Hoppet måste vara över KBn
30 KBS 24/16
50 DU / 100 SU
– 8 jumping squats EMOM
– Börja med jumping squats


ONSDAG

Gymnastics & Body Control

A: 3 set – 10min TC
20 Dead bugs
6 Jefferson Curl

B: Emom 8min
1: 3-10 Strict Pullup
2: 3-10 Ring Dips

C: Amrap 7min
6 Box Jump step down 70/60
8 Push ups
10 alt. DB snatch 22/16

D: 3 set
30s-1min Hollow Hold
20 alt. Pinch grip pulls


TORSDAG

Cardio

A: Amrap 10min
1min Cal Row
1min Burpees

B: Amrap 10min
1min WB 9/6
1min Shuttle run

C: Amrap 10min
1min Mountain Climbers
1min Air squats


FREDAG

18.2!!!


LÖRDAG

A: ”Annie” – 15min TC
50-40-30-20-10
DU
Sit ups

B: Emom 21min
1: 5-15 C2B – Gå ej till failure!
2: 15 Burpees
3: 15 OHS 30/20
– Jobba max 50s/övning så du hinner byta


SÖNDAG

Strength

A: 4 set – 10min TC
5-10 Push ups @ 30×1
5 goblet squat @ 50×1 tempo

B: Back squat – 16min TC
– 5×4
– Vikt på känsla

C: 5 set
10 DB bench press
15 Banded tricep push down

Assistance & Extra
D: Deadlift
6×2


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