WODs v.11

Måndag 14:e

Warm up 10 min

In 10 min:
Build to today’s max snatch

At 10:00:
E90sec for 8 min:
1-2 snatches (Drop down at least 10-20% from today’s max)

21-15-9
HSPU
Squat clean
then,
30 Toes to bar

Styrkelyft – bänkpress

  1. Uppvärmning (armhävningar för att ni gillart)
  2. Upptrappning till 1RM, Bänkpress
  3. Droppa ner och gör 3x10reps på en vikt du skulle hantera att göra 12 reps på
  4. Om tid finns: Hantelpressar, djupt utförande 4x6reps
  5. Om tid finns: 20 armhävningar, snabbast vinner

StyrkeWOD kl. 12.00

  1. Uppvärmning 5-10 min
  2. Marklyft, 3-3-3-3-3
  3. 50 pull-ups, 50 ringdips – dela som du vill

Tisdag 15:e

Warm up 10 min

E2min for 12 min:
30 DU
4-8 Pull-ups (Focus on flow and rhythm)

EMOM 10 min:
2 Front squat

AMRAP 7 min
12 KB swings
8 Wall ball shots

Onsdag 16:e

Warm up 10 min

E90 sec for 12 min:
4-6 Shoulder to overhead
(Focus on performing smooth reps and getting the rhythm in)

5 min AMRAP
5 Push jerk
15 Goblet squat

At 10:00:
6 min AMRAP
15 DU
5 Hang Power Clean

Weightlifting

  1. Warm up
  2. 3-5 x 3 Tall clean with an empty barbell
  3. Build up to a medium heavy hang clean and power jerk
  4. Build up to todays max in 3 consecutive clean and jerk singles
  5. 5 x 5 Front squat

Torsdag 17:e

Warm up 10 min

Head to head, complete four rounds for reps of:
Person #1 Row 25 cal
Person #2 AMRAP (6 Pull-ups, 6 Hand release push-ups, 6 sit-ups)
then,
Person #2 Row 25 cal
Person #1 AMRAP
Rest 60 sec
(The row should take no longer than 3:00-3:30 min, scale Cal accordingly)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Snatch with an empty barbell
  3. Build up to a medium heavy snatch with pause at the knees
  4. Build up to today’s max snatch
  5. EMOM 9 min: 3 snatch pulls

Fredag 18:e

Warm up and tactics

16.4

(Rest today if you plan on doing 16.4 tomorrow)