WODs v.19

Måndag 9:e

Warm up 10 min

In 10 min:
Complete 5 sets of 5 Front squats

”Nicole” AMRAP 20 min
400m run
Max pull-ups

Styrkelyft, knäböj

  1. Uppvärmning, plankor
  2. Upptrappning till dagens 1RM
  3. Droppa ner till 50% av dagens 1RM och gör 5 set med så många reps som möjligt
  4. Quaddamage – utfallsgång utomhus (vi har beställt sol), 5x40m

Tisdag 10:e

Warm up 10 min

EMOM 5 min
2 Snatch
At 5:00:
EMOM5 min
1 Snatch
(Start low and add weight as you go)

EMOM 21 min
Min 1: Max pull-up kip movement (no pull-up, just focus on maintaining tension and flow)
Min 2: Wall supported handstand
Min 3: Max DU/Bridge hold (whichever you need to work more on)

Onsdag 11:e

Warm up 10 min

Every 2 min for 12 min:
3 Squats + 20-45 sec seated overhead plate hold

AMRAP 20 min
800m run
10 deficit push-ups/ring dips
10 strict ring row/pull-ups


  1. Warm up
  2. Build up to a medium heavy jerk behind the neck
  3. Build up to todays max in 3 consecutive clean and jerk singles
  4. 5 x 5 Front squat

Torsdag 12:e

Warm up 10 min

Every 90 sec for 12 min:
2 hang clean and 1 jerk

In 10 min:
Work on your jump over/jump for height/broad jump, whichever you need to work most on

In teams of two:
50 Wall ball shots
40 KB snatch
30 Pistols (supported if you need to scale)
200 DU
(Split anyway you like)


  1. Warm up
  2. Build up to a medium heavy snatch with pause at the knees
  3. Build up to today’s max snatch
  4. EMOM 9 min: 3 snatch pulls

Fredag 13:e

Warm up 10 min

In 10 min:
Build up to one set of 20 squats

In teams of two:
5 min AMRAP
9 cal Row
6 Burpees over rower

5 min rest

5 min AMRAP
9 Toes to bar
6 Squat clean
(Person nr 1 start with the first amrap, when done, person nr 2 starts and works the amrap while nr 1 rests, and so on)