WOD

WODs v.4

Måndag 23:e

Warm up 10 min

In 15 minutes
Build to todays heavy
Clean+hang clean+front squat+2 jerks

AMRAP 12 min
4 KB snatches
8 Pull-ups
16 DU

 

Styrkelyft, Bänkpress

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Tisdag 24:e

Warm up 10 min

In teams of two:
3 rounds of
100 cal row/AB
30 clean and jerk
150 wallballs

(Time cap 40 min. Scale amount of cal/wallballs to meet the time cap)

 

Weightlifting

  1. Warm up
  2. 5×2+1 Clean Pull+Power clean
  3. 6×1 Clean & Jerk
  4. 4×3 Overhead Squat

Gymnastik

  1. EMOM 12 min, E: MU-transitions m. band, ringar, O: 2 st hjulning till jämfota (mot rondat)
  2. Teknik: Handvolt
    1. Sparka upp hårt mot kompis
    2. Axelstuds på satsbräda mot vägg
    3. Sparka upp i handstående och falla över i brygga/handvolt med pass
  3. Styrka:, EMOM 12 min, E: Jägarvila, O: 12 st upphopp
  4. Stretch

Mobility

  1. Axlar/bröstrygg

Onsdag 25:e

Warm up 10 min

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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
8-12×2 snatch

”Elizabeth”
21-15-9
Squat clean
Ring dips/push-ups

(Time cap 8 min, scale accordingly)

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 4x6rep @75-80%
  3. Kompletteringsset
  4. Final

Torsdag 19:e

Warm up 10 min

EMOM 10 min
E: 4-8 strict pull-ups
O: 4-8 strict press

2 rounds of
AMRAP 2 min
10 deadlifts
10 HSPU
Rest 1 min
AMRAP 2 min
10 cal row/skierg
10 shoulder to overhead (1/2 DL weight)
Rest 1 min

 

Weightlifting

  1. Warm up
  2. 5×3 Hang snatch pull
  3. 6×1 Snatch
  4. 5×2 Front Squat

Gymnastik

  1. EMOM 12 min, E: Handstående, O: 3-6 kullerbyttor mot volt
  2. Teknik: Flickis
    1. Hoppa bakåt till hollow på matta
    2. Gå ned i brygga m. hjälp
    3. Flickis med pass
  3. Styrka, Cirkel;
    1. L-sit i ringar
    2. Breda push ups i ringar
    3. Axeldrag i rigg
    4. Hollow hold
    5. Arch hold
    6. Planka med axelpress
  4. Stretch

Mobility

  1. Höfter/Anklar

Fredag 26:e

Warm up 10 min

In 10 minutes
6×3 Front squats

EMOM 8 min
Work on weakness: DU/skill based gymnastics (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)

5 rounds for time
5 chest to bar/pull-ups
5m KB FR/left arm OH walking lunges
10 box jumps
5m KB FR/right arm OH walking lunges