WOD

WODs v.39

Måndag 26:e

Warm up 10 min

Every 30 sec for 10 min
1 set of ring row/jumping pull-ups/pull-ups/chest to bar

Teams of 2 or 3:
15 min AMRAP
250m row/run
10 burpee
(Conga line style)

Styrkelyft, knäböj

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

Tisdag 27:e

Warm up 10 min

Every 90 sec for 12 min
2 power snatch

“Diane”
21-15-9
Deadlift
HSPU

Weightlifting

  1. Warm up
  2. Power clean + drop split jerk
  3. Build up to todays max clean and jerk
  4. 4×4 Front squats

Onsdag 28:e

Warm up 10 min

For time (cap 10 min):
100 half HSPU/HSPU/deficit HSPU
(Use plates or ab mats to shorten/lengthen the range of motion of the HSPU)

14 min AMRAP
5m KB OH lunges
4 jumping pull-ups/pull-ups/chest to bar
5m KB OH lunges
8 push-ups

Styrkelyft, bänkpress

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

Torsdag 29:e

Warm up 10 min

Every 2 min for 12 min
5 Front squats

“Fran”
21-15-9
Thrusters
Pull-ups

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Build up to today’s max snatch
  4. 4×3 floating snatch pulls

Gymnastik

  1. E2MOM 12 min, 2-4 brytningar
  2. Teknik: Handvolt och flickis
  3. Styrka, EOMOM 10 min, E: L-sit i ringar, O: Kipsvingar
  4. Tabata 8 min: Hollow arch hold, arch hold
  5. Stretch

Fredag 30:e

Warm up 10 min

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

In teams of two, 12 min AMRAP
20 DB snatch
10 Dips
10 Cal AB/rower