WOD

WODs v.48

Måndag 28:e

Warm up 10 min

In 12 min:
10 sets of toes to bar
(Work on flow and try to get as many reps as possible in 10 sets)

3 RFT
21 Box jumps
15 meters of bearcrawl
9 Ring dips
(Scale to dips on box if you cant do ring dips)

At 10:00:
1 set of max wall ball shots

At 12:00:

1 set of max wall ball shots

 

Styrkelyft, Knäböj

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

Tisdag 29:e

Warm up 10 min

E2min for 12 min:
30 DU
4-8 Pull-ups (Focus on flow and rhythm)

EMOM 10 min:
2 Front squat

AMRAP 8 min:
12 KB snatch
8 Burpees

 

Weightlifting

  1. Warm up
  2. Snatch liftoff with pause (drop bar)+Snatch
  3. Power snatch+Snatch
  4. 2×10 Back squats

Gymnastik

  1. EMOM 12 min, brygga med kompishjälp
  2. Teknik: Rope climbs
  3. Styrka, Cirkel:
    1. Shoot throughs
    2. Rullande pistols höger ben
    3. Rullande pistols vänster ben
    4. Wall climbs med planka
    5. Dips i ringar
    6. Bakåtrull med grenpress
  4. Stretch

Onsdag 30:e

Warm up 10 min

In 9 min:
Build up to todays max in hang squat clean and power jerk

EMOM 6 min:
4-8 strict HSPU, scale as needed

In teams of two: (cap 18 min or until class ends)
21-18-15-12-9-6-3
Squat clean
Ring dips/push-up/box dips, scale as needed
(scale number of reps so that you can make it within the time cap. Example: skip the first and last set set)

 

Styrkelyft, Bänkpress

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

Kettlebell

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

Torsdag 1:a

Warm up 10 min

In 7 min:
Build up to a heavy thruster single

At 8:00:
EMOM 6 min:
2 Thrusters

AMRAP 9 min
16 KB swing
8 KB facing hand release burpees

(At 2:00, 4:00 and 8:00, perform 40 double-unders)

Weightlifting

  1. Warm up
  2. Power clean+Two front squats+Two jerks
  3. Choose three different weights to C&J
  4. 4×4 Clean pulls

Gymnastik

  1. EMOM 12 min, E: huvudstående, O: brygga
  2. Teknik: Handstående
  3. Styrka, EMOM 10, E: Jägarvila, O: 12 Upphopp med växlande ben
  4. Stretch

Fredag 2:a

Warm up 10 min

In 20 min
Deadlift 10-9-8-7-6-5-4-3-2-1-1-1
(Increase weight as reps decrease)

3 rounds for time of:
9 T2b
15 Goblet squats
21 Push-ups