WODs v.38

Måndag 19:e

Warm up 10 min

EMOM 12 min
1 set of pull-ups/HSPU/ring dips/toes to bar (or the variation of your choice), whichever you need to work on the most. You may pick more than one.

For time:
20 Thrusters
20 Power clean
20 Push Jerk
20 OH squat
20 Front squat
(4 burpees at the start of every minute including the first one)

Styrkelyft, Knäböj

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

Tisdag 20:e

Warm up 10 min

Every 2 min for 10 min
5 front squats

12 min amrap
12 One arm swings/KB snatch/DB snatch
12 Front rack lunges
200m run
(Either rack the KB/DB with both hands or with one hand at a time on alternating sides, when performing the lunges)

Weightlifting

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

Onsdag 21:a

Warm up 10 min

EMOM 8 min
4 OH squat, 3 sec down 2 sec pause in the bottom (use light weight)

”Cindy”
20 min AMRAP
5 pull-ups
10 push-ups
15 air squats

Styrkelyft, marklyft

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

Torsdag 22:a

Warm up 10 min

EMOM 7 min
3 clean and jerk, increasing weight

In teams of two, 3 RFT each of:
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

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

Gymnastik

  1. Uppvärmning
  2. Gymnastik
  3. Styrka
  4. Avslut

Fredag 23:e

Warm up 10 min

Every 2 min for 10 min
3 front squats

9 min AMRAP
2-4-6-8…
Wallballs
Burpee boxjump overs