Veckans WODS – Vecka 6 – 2020

Veckans WODS – Vecka 6 – 2020

Veckans teknikövning: KB Clean, Jerk and Snatch


MÅNDAG

Weightlifting & Strength

A1: Power Snatch Technique – 15min

A2: Power Snatch – 16min TC
– Jobba upp till en tung 1a

B: 4 set
10 Strict Press
10-15 Scull Crushers
10 Lateral Raises
10 DB Floor Press @ 30×1


TISDAG

Gymnastics & Body Control

A: Core coach choice – 10min

B: T2B technique – 15min
– Coach choice!

C: Amrap 17min
5-10 T2B
5 Front Squat 60/43
10 Burpees
10 KBS 24/16

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


ONSDAG

Cardio

A: For time – ”Got Balls?”
100 Alternating Toe Taps on Ball
100 WB 9/6
100 Ball Russian Twist 9/6
100 Med Ball Situps 9/6
100 Med Ball Cleans 9/6
100 Lateral Burpees Over Ball


TORSDAG

Strength & Cardio

A: 3 set
10 Barbell Row
8/8 One Leg DL – Dumbbells

B: Deadlift
8×2 @ 85-90%

C: Amrap 10min
8 Pullups
8 Box Jump Overs 60/50


FREDAG

Weightlifting & Strength

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

B: 4 set
10 DB Bench Press
10-15 Bench/Box Dips
10-15 Band/Cable Tricep Extension
10-15 Push Ups

Assistance & Extra
D: Push Jerk TnG
5×5


LÖRDAG

Gymnastics & Body Control

A: 3 set – 10min TC
10-20s Ring Bottom Support
5 False Grip Ring Row
10 V-ups

B: Strict Ring MU
6x 1-3
– Scale: Partner Assisted, False Grip Ring Pullups, Ring Pullups

C: Amrap 8min
8 Alt. DB Snatch 22/16
8 Goblet Squat 22/16
8 Burpees

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


SÖNDAG

Cardio

A: Coach choice!

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