WODs v. 45

Måndag 7:e

Warm up 10 min

On a running clock:
00:00-10:00
8-10 sets of 1 power snatch and 1 hang snatch

10:00-18:00
6 sets of 3 snatch grip deadlifts

“Slaying the dragon”
Queue Through The Fire And Flames by Dragonforce and perform as many reps as possible for its duration (7:18) of:
8 Thrusters (42,5 / 30 kg)
8 Chest to bar
8 Snatches (42,5 / 30 kg)
8 Bar facing burpees over bar

 

Styrkelyft, Knäböj

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

Tisdag 8:e

Warm up 10 min

On a running clock:
00:00-9:00
Build to your daily max in the following complex:
Clean-low hang clean-jerk

10:00-18:00
EMOM
1 low hang clean- jerk at 80-90% of your daily max

AMRAP 8 min
25 DU
8 HSPU
4 OH lunges

 

Weightlifting

  1. Warm up
  2. Power clean+Two jerks
  3. Build up to today’s max clean
  4. 4×4 Cleanpull

Gymnastik

  1. EMOM 12 min, handstående
  2. Teknik: Bakåtvolt
  3. Styrka, EMOM 16 min, E: axeldrag i rigg 10-15st, O: 12 breda push-ups i ringar 4-8st
  4. Stretch

Onsdag 9:e

Warm up 10 min

EMOM 9 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

For time:
500m row/run/AB/Ski-erg
20 Toes to bar
30 Squat clean
40 Target burpees
40 Pistols/backward lunges with a kettlebell
30 Squat clean
20 Toes to bar
500m row/run/AB/Ski-erg
(20 min time cap)

 

Styrkelyft, Bänkpress

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

Torsdag 10:e

Warm up 10 min

EMOM 8 min
Work on weakness: Double-unders/kipping HSPU/kipping pull-ups/toes to bars/ring dips/muscle-up progressions/rope climbs/pistol squats (Pick one or two exercises in which you need to improve your skills and perform a set/number of reps/time period of, every minute on the minute)

In 10 min
5 sets of 5 back squats

“16.3”
AMRAP 7 min
10 power snatches
3 bar muscle-ups/chest to bar/pull-ups/jumping chest to bar pull-ups

 

Weightlifting

  1. Warm up
  2. Snatch+Pause (below the knee) hang snatch
  3. B) Snatch 10×1 at a medium heavy weight
  4. C) 4×4 Snatch grip deadlifts

Gymnastik

  1. EMOM 12 min, 2-4 brytningar
  2. Teknik: Muscle up-transistions
  3. Styrka, EMOM 10, E: L-sit i ringar, O: Svingar mot C2B
  4. Tabata 8 min, hollow och arch hold
  5. Stretch

Fredag 11:e

Warm up 10 min

On a running clock:
00:00-07:00
EMOM 4-8 Strict banded pull-ups/pull-ups/weighted pull-ups

07:00-14:00
EMOM 4-8 Strict half HSPU/HSPU/deficit HSPU

AMRAP for 9 min
15 Wallballs
15 Burpee boxjumps

At 10:00
AMRAP 2 min
Push-ups