WOD

WODs v.46

Måndag 14:e

Warm up 10 min

In 10 min
Build to your daily 2RM Thruster

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)

AMRAP 10 min
5 Ring dips/Push-ups
10 Power cleans
15 Get ups over the bar

 

Styrkelyft, Marklyft

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

Tisdag 15:e

Warm up 10 min

On a running clock:

00:00-08:00
6-10 sets of 2 power cleans

08:00-16:00
6-10 sets of 2 squat cleans

AMRAP 10 min
6 Pull-ups/ring rows
9 Toes to bar/toes to rings
12 Air squats/pistols
(5 hand release burpees every minute starting at 0:00)

 

Weightlifting

  1. Warm up
  2. Power jerk+Front squat+Jerk
  3. 4×1 Consecutive clean and jerk
  4. 2×10 Front squats

Gymnastik

  1. EMOM 12 min, brygga med kompishjälp
  2. Teknik: MU-svingar
  3. Styrka, Cirkel:
    1. Push-ups i ringar m. låda
    2. Grensit i paralettes
    3. Planka med axelpress
    4. Beat swings m. greppbyte
    5. Arch hold
    6. Front lever i ringar
  4. Stretch

Onsdag 16:e

Warm up 10 min

EMOM 10 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)

Fight gone bad
3 Rounds for total reps:
1 Minute Wall Balls
1 Minute Sumo Deadlift High-Pulls (35 / 25 kg)
1 Minute Box Jumps
1 Minute Push Press
1 Minute Row (1 Calorie = 1 Rep)
1 Minute Rest

Styrkelyft, Knäböj

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

Kettlebell

  1. Uppvärmning
  2. Teknik; clean and jerk
  3. EMOM 8 min: 6-12 swing+clean+jerk
  4. WOD, 6RFT
    1. 10 One arm OH-walking lunges
    2. 5 jerk
    3. 5 G20H

Torsdag 17:e

Warm up 10 min

On a running clock:

00:00-07:00
Build to your daily max in high hang snatch

08:00-16:00
EMOM 3-6 Snatch balance (start from ground)

AMRAP 5 min
16 back squats (start from ground)
5 HSPU
8 back squats
5 HSPU

Rest 2 min

AMRAP 5 min
16 front squats
5 Pull-ups
8 front squats
5 Pull-ups

 

Weightlifting

  1. Warm up
  2. Daily max snatch balance+OH’s
  3. Build up to today’s max Power snatch
  4. Snatch liftoff with 3sec.pause (drop bar)+Snatch pull

Gymnastik

  1. EMOM 16 min, handstående
  2. Teknik: Front roll i ringar
  3. Styrka, EMOM 12, E: Beat swing 15st, O: Eccentric pull-up
  4. Stretch

Fredag 18:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict ring dips or pushups

In teams of two:
AMRAP 18 min
Row or AB 50/40 cal* (*Male/female)
80 KB snatch/swings
100 Push-ups
200 DU (scale amount if necessary)
40 deadlifts
80 partner facing burpees over partner
(both teammates may work at the same time on KB, push-ups, DU. Deadlifts should be heavy and may be performed as partner deadlifts)