WODs v.23

Måndag 6:e

Warm up 10 min

In 10 min:
Work on rope climb skills or
EMOM 1-3 rope climbs

”JT”
21-15-9
HSPU
Ring dips
Push-ups

Tisdag 7:e

Warm up 10 min

In 14 min:
Build up to todays max weight in the following complex: squat clean + 2 frontsquats + jerk anyhow

In teams of two, 9 min AMRAP
10 heavy deadlifts
8 Jumping get-ups
6 Pull-ups/chest to bar
(split the deadlifts, but both complete the pull-ups/c2b separately)

Onsdag 8:e

Warm up 10 min

In teams of two:
”Event 4” regionals 2011
For time:
100 pull-ups
100 KB-swings (24/16)
100 DU
100 OH squat (42,5/30)

Tordag 9:e

Warm up 10 min

In 20 min
Front squats 10-9-8-7-6-5-4-3-2-1-1-1
(Increase weight as reps decrease)

21-15-9
Hang power clean
Toes to bar

Gymnastik

  1. Uppvärmning
  2. Stationsträning: Stå på händer fritt – Axeltryck handstående – Sparka upp hårt med pass
  3. Avslutning: Handvolter från höjd/mark beroende på erfarenhet (coach hjälper)
  4. Alla som vill får prova frivolt!

Fredag 10:e

Warm up 10 min

EMOM 12 min
Odd: 4-6 strict pull-ups/ring row
Even: 8-12 Pistols (use a ring/box to support, and/or plate under your heel)

“Diane”
21-15-9
Deadlift
HSPU