Veckans WODS – Vecka 7 – 2020

Veckans WODS – Vecka 7 – 2020

Veckans teknikövning: Hang Power Clean


MÅNDAG

Strength & Cardio

A: Front Squat – 18min TC
8×2 @ 85-90%
– Gör 3 Strict Press mellan seten

B: Amrap 16min
8 Clean Jerk 43/30
8 Burpees Over Bar
8 T2B

Assistance & Extra
C: 4 set
10 Hip Thrust
15 GHD Situps


TISDAG

Weightlifting & Strength

A1: Snatch Balance Technique – 15min

A2: Snatch Balance – 16min TC
5×3 – Vikt på känsla!

B: 4 set
10/10 DB OH Walking Lunges – Vikt på känsla, 10 steg/ arm
10/10 DB Row
10/10 DB Strict Press


ONSDAG

Gymnastics & Body Control

A: Core coach choice – 10min

B: Kipping Pullups Technique – 15min
– Coach choice

C: Amrap 15min
2-4-6-8-10…
Pullups
KBS 24/16
Tuck Ups

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


TORSDAG

Cardio

A: ”Karen” – 12min TC
150 WB 9/6

B: Open 12.1 – 7min Amrap
Burpees to target – 15cm
– Båda händer måste nudda target

C: ”Annie” 50-40-30-20-10 – 12min TC
DU
Situps


FREDAG

Strength & Cardio

A: Deadlift
8×2 @ 85-90%
– Gör 3-10 Strict Pulliups mellan 5 av seten

B: Amrap 16min
10 DB Snatch 22/16
10 T2B
10 Push Ups

Assistance & Extra
C: 4 set
10 Goodmornings
10 Lateral Raises


LÖRDAG

Weightlifting & Strength

A: Clean – 16min TC
5-5-3-3-1-1 Vikt på känsla

B: Push Press
4×5 – Vikt på känsla

C: Back Squat
– Jobba upp till en tung 3a

Assistance & Extra
D: Power Snatch TnG
5×5


SÖNDAG

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: Met-con coach choice!

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

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