WODs v.9

Måndag 29:e

Warm up 10 min

E90sec for 12 min
2 clean and jerk
(warm up to a challenging weight and then use it for all the sets)

Box jumps
Double-unders (x3)

Styrkelyft 18.00


Upptrappning till dagens 1RM, därefter kronlyft 3-6×3 start ovanför knä

Tisdag 1:a

Warm up 10 min

AMRAP 7 min
6 Hang clean
5 Front squat
4 Shoulder to OH

At 10:00:

AMRAP 7 min
6 KB-swings (heavy)
5 burpees

At 20:00:
4 RFT of:
20 Wall ball shots
15 Goblet squats (use same KB)

Onsdag 2:a

Warm up 10 min

EMOM for 10 min
Even: 6 tng power snatch
Odd: 6 hand release barfacing burpees over bar

In teams of 2:
20 min AMRAP
10 T2b
10 One arm KB-swing
10 Burpees
(One person at a time work the AMRAP. During 0:00-1:00, 4:00-5:00, 8:00-9:00, 12:00-13:00, 16:00-17:00, one person in the team row for cal during that minute only. The other person continues with the AMRAP)

Tyngdlyftning 18.45

A. Warm up

B. 3-5 x 4 Split jerk from toes with empty barbell

C. Build up to a medium heavy hang clean and pause jerk

D. Build up to today’s max clean and jerk

E. EMOM 9 min: 3 clean pulls

Torsdag 3:e

Warm up 10 min

EMOM 6 min
3-5 unbroken pull-ups (scale up if you want to, but don’t rip your hands)

At 7:00:

EMOM 6 min
3-5 unbroken HSPU (focus on flow and balance, scale down if you cant keep up a good rythm)

4 RFT:
10 Target burpees (20 cm above reach)
8 Wall ball shots
60 Double-unders
60 sec rest

Tyngdlyftning 16.30

A. Warm up

B. 3-5 x 4 Tall snatch with an empty barbell

C. Build up to a medium heavy high hang snatch

D. Build up to todays max in 3 consecutive snatch singles

E. 5 x 5 Back squat

Fredag 4:e

Warm up and tactics


(Rest today if you plan on doing 16.2 tomorrow)