WODs v.13

Måndag 28:e

Warm up 10 min

Every 2 min for 10 min:
5 Squats

5 RFT of:
500m row
15 Toes to bar
10 Burpee box jump overs
2 min rest

Tisdag 29:e

Warm up 10 min

In teams of two, AMWAP in 10 sets each in 10 min of:
Bear complex (Squat clean into thruster into back squat into push press behind neck)
(Complexes must be unbroken, but done one at a time)

EMOM for 20 min:
Min 1: 30 sec skin the cat work
Min 2: 30 sec handstand work
Min 3: 30 sec bridge work
Min 4: 30 sec L-hang work

At 21.00:
60 sec max reps push-ups

Onsdag 30:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats + 20-30 sec ring row hold

At 13:00:
12 min to work forward/backward roll, roll into box jump or jump into roll

AMRAP 7 min, in teams of two, work 30/rest 30 sec the whole amrap
Ground to overhead (light weight)

Styrkelyft 16.30, knäböj

  1. Uppvärmning
  2. Upptrappning till 1RM knäböj
  3. 4×4 böj med 1sek paus strax över parallellt med golvet, på vägen upp
  4. Frontböj 2×10
  5. Om tid finns: utfallsgång med vikt (stång/hantel/viktskiva)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Split jerk from toes with empty barbell
  3. Build up to a medium heavy hang clean and pause jerk
  4. Build up to today’s max clean and jerk
  5. EMOM 9 min: 3 clean pulls

Tosdag 31:a

Warm up 10 min

EMOM 10 min
Odd: 2 Snatch balance (start from ground)
Even: 30 sec ring support

METCON

In teams of two, 5 rounds of:
5 Ring swings (https://www.youtube.com/watch?v=YkrPWQkmy-U, kola gärna på länken om ni är osäkra på vad det är)
5 Strict HSPU
Max push-ups
(Take it easy with the pace and focus on getting quality reps in)

Weightlifting

  1. Warm up
  2. 3-5 x 4 Tall snatch with an empty barbell
  3. Build up to a medium heavy high hang snatch
  4. Build up to todays max in 3 consecutive snatch singles
  5. 5 x 5 Back squat

Fredag 1:a

Warm up 10 min

Every 90 sec for 9 min:
1 squat clean + 4 alternating backward lunges

7 RFT (time cap 30 min)
40 DU
20 Wall ball shots
10 KB Snatch
Rest 60 sec