WODs v.34

Måndag 22:a

Warm up 10 min

For time (cap 10 min):
50 strict ring row/pull-ups/weighed pull-ups

“11.2”
15 min AMRAP
9 Deadlifts
12 HR push-ups
15 Box jumps

Styrkelyft, bänkpress

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Tisdag 23:e

Warm up 10 min

In 12 min
6 sets of 3 Front squats

“Helen”
3 rounds of
400m run
21 KB swings
12 pull-ups

Weightlifting

  1. Warm up
  2. 3 floating pulls + power snatch
  3. Build up to your daily max snatch
  4. 4×3 Snatch pulls

Onsdag 24:e

Warm up 10 min

4 Rounds of
2 min max half HSPU/HSPU/deficit HSPU
2 min max cal row
2 min max knee raises/straight leg raises/toes to bar*
2 min max DU/pistols/rope climbs (whichever you need to work most on)

Styrkelyft, marklyft

  1. Uppvärmning
  2. Upptrappning till dagens 1RM
  3. Arbetsset

Torsdag 25:e

Warm up 10 min

In 12 min
Build up to todays max in the following clean + hang clean + jerk

Dead hang for time,
when you drop:
10 min AMRAP
25 DU
8 HSPU

At 10:00
Dead hang for time
(Record both time for dead hang before and after and reps in the AMRAP)

Weightlifting

  1. Warm up
  2. Clean liftoff + floating clean + push jerk
  3. Build up to today’s max clean and jerk
  4. 4×4 Front squats

Fredag 26:e

Warm up 10 min

EMOM 12 min
Even: 1-3 box jump for height
Odd: 1 set of pull-ups

3 RFT:
21 Deadlift
6 barfacing burpees over bar
18 Front squat
6 barfacing burpees over bar
15 Clean
6 barfacing burpees over bar
12 Shoulder to OH
6 barfacing burpees over bar
9 Thruster
Rest 2 min

After the last 2 min rest, row 500m for time.