Veckans WODS – Vecka 5 – 2020

Veckans WODS – Vecka 5 – 2020

Veckans teknikövning: Thruster


MÅNDAG

Gymnastics & Body Control

A: Core coach choice – 10min

B: Kipping HSPU tech – 15min
– Coach choice!

C: Amrap 17min
5 HSPU
5 Power Clean 70/50
10 Burpees
10 Jumping Air Squats

Assistance & Extra
D: 4 set
5-10m Handstand Walk


TISDAG

Cardio

A: Amrap 13min – Team of 2 – You go i go
15 KBS 24/16
10 T2B

B: Amrap 13min – Team of 2 – You go i go
15 Cal Row
10 One Arm Devils Press 22/16

C: Amrap 13min – Team of 2 – You go i go
20 Lunges Backwards 24/16 – Goblet Rack!
10 Pullups

ONSDAG

Strength & Cardio

A: 3 set
10 Lateral Raises
10 Goodmornings

B: Deadlift
6×3 @ 75-85%

C: Amrap 10min
8 Box Jump 60/50
8 Push Press 43/30


TORSDAG

Weightlifting & Strength

A: Squat Clean – 16min TC
6-6-4-4-2-2 – Vikt på känsla

B: 4 set
3-10 Strict Supinated Pullups
10 Bent Over DB Row
10 Barbell Bicep Curl
10 Reverse Flyes

Assistance & Extra
D: Power Snatch TnG
5×5


FREDAG

Gymnastics & Body Control

A: 3 set – 10min TC
10-30s Wallfacing Handstand
20/20s Side Hollow Hold
10/10 Diagonal V-Ups

B: Emom 10min
1: 3-10 HSPU
2: 3-15 MU / C2B / Pullups / T2B
– Välj mellan Muscle up anyhow, pullups, chet to bar eller toe to bar!

C: For time – 13min TC
1000m Row
50 Push Ups – Var noggrann med standard, hitta rätt skalning/reps
50 Burpees

Assistance & Extra
D: 4 set
5-10m Handstand Walk

LÖRDAG

Cardio

A: Coach choice!


SÖNDAG

Strength & Cardio

A: Front Squat
6×3 @ 75-85%
– Gör 5 Strict Press mellan seten

B: 21-15-9 – 20min TC
Box Jump Over 60/50
Goblet Squat 24/16
Push Press 43/30
T2B

Assistance & Extra
C: 4 set
10 Scull Cruscher
15 GHD Situps

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