Veckans WODS 20171009-20171015

Veckans WODS 20171009-20171015

Veckans teknik: T2B 

MÅNDAG

Cardio

A: Teknikträna Bar MU / C2B / Pullups – 20min TC
– Rippa inte händerna på denna del!

B: Amrap 8min
2 Bar MU / 4 C2B
6 Burpee box jump 60/50
8 alt. KB snatch 24/16 – från golv

C: Amrap 8min
2 Bar MU / 4 C2B
6 Sprawl Over bar
8 Hang power clean 60/43
– vila 3min mellan

Assistance & Extra
D: 3 RFT
30 cal row
30 kbs 32/24
30 T2B

TISDAG

Strength

A: 4 set – 14min TC
3-10 Strict pullup
8/8 one leg hip lift – öka i vikt/set
15-20 v-ups

B: Back squat – 16min TC
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 70-75%

C: 16-14-12-10
Front rack lunges backwards
12-10-8-6
Seated DB press
– Öka i vikt över seten

Assistance & Extra
D: 4 set
10 hip thrust
10 barbell row

ONSDAG

Weightlifting

A: 4 set – 14min TC
250m row – öka tempo/set
5 seated box jump – öka höjd/set
40s weighted plank hold – öka vikt/set

B: Power clean – 16min TC
3-3-2-2-1-1

C: For time
– Cash in: 500m row
21-15-9
Power clean 50/35
Burpees over bar
– Cash out: 100 DU / 300 SU

TORSDAG

Gymnastics & Body control

A: 3 set – 10min TC
20s active hang
20s wallfacing handstand
8 ring row

B: Emom 10min
1: 5-10 HSPU – scale: z press
2: 5-10 Pullups
– Om 10rep är för lätt avancera då till deficit och C2B

C: Amrap 15min
10 push ups
5/5 DB snatch 22/16
100m shuttle run – 10m markering

Assistance & Extra
D: Emom 10min
1: 2-6 MU
2: 12 pistols

FREDAG

Cardio

A: Team of 2 – you go i go – 45min TC
100 WB 9/6
100 situps
100 burpees
100 DU
100 box jump 60/50
100 KBS 24/16
100 cal row
100 jump over partner – partner in plank hold
– Dela hur ni vill!

LÖRDAG

Strength

A: 3 set – 12min TC
8/8 one arm arnold press
20 Dead bugs
10 sumo goblet squat
– öka i vikt över seten

B: Deadlift – 16min TC
6 @ 70% – no tng
6 @ 75% – no tng
4 @ 80% – no tng
4 @ 80-85% – no tng

C: Back squat + Strict Pullups
6 @ 65%
4 @ 70%
4 @ 75 %
4 @ 75-80%
– Gör 3-10 strict pullups mellan seten

Assistance & Extra
D: 4 set
8 seated DB press
8 seal row

SÖNDAG

Weightlifting

A: Teknikträna Snatch – 15min TC

B: Snatch – 18min TC
– Jobba upp till en Heavy single

C: For time
1000m row

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