WOD

WODs v. 47

Måndag 21:a

Warm up 10 min

In 10 min: (in pairs)
6 sets of 3 OH squats

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)

21-15-9
Ring dips/box dips/Push-up
Box jumps
Double-unders (x3)

Styrkelyft, Bänkpress

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

Tisdag 22:a

Warm up 10 min

EMOM for 14 min:
E: 3 tng clean and jerks
O: 4-8 toes to bar OR pull-ups/ring row(x2)

18-12-6
Handrelease burpees
One arm KB swings
KB lunges (same KB)

Weightlifting

  1. Warm up
  2. High hang snatch
  3. Snatch+Two OH’s
  4. 4×4 Snatch pulls

Gymnastik

  1. EMOM 16 min, Handstående
  2. Teknik: Framåtvolt
  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 23:e

Warm up 10 min

On a running clock:

00:00-04:00
15-20 power clean and push jerk

04:00-08:00
AMRAP
8 burpees over bar
8 alternating one arm kb swings

08:00-12:00
15-20 clusters/power clusters

12:00-16:00
AMRAP
8 push-ups
12 sit-ups

16:00-20:00
15-20 hang clean and shoulder to OH

20:00-30:00
AMRAP
21 deadlifts
15 wallballs
9 toes to bar

(Use the same weight for the entire workout)

Styrkelyft, Marklyft

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

Kettlebell

  1. Uppvärmning
  2. Teknik
  3. EMOM
  4. WOD

Torsdag 24:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict hanging leg raises
Odd: 4-8 strict HSPU or DB press

7 rounds of (cap at end of class):
12 burpees over bar
9 Front squats
6 OH Squat

Weightlifting

  1. Warm up
  2. Clean+Hang power clean+Front squat
  3. Build up to today’s max in two jerks
  4. 5×1 Clean liftoff with 3sec. pause (drop bar)+Clean pull

Gymnastik

  1. EMOM 16 min, brygga med kompis
  2. Teknik: Handvolt
  3. Styrka, EMOM 16, E: L-sit i ringar, O: Hollow hold med sit-up + ev. vikt
  4. Stretch

Fredag 25:e

Warm up 10 min

In teams of two:
For time:
50 Air Squat
60 Box Jump
60 Dips
50 Pullups
100 Lunges
30 Pushups

Rest 1 min, then,

150 Wallballs for time, at the start of each minute, do 2 burpees each