WOD

WODs v.6

Måndag 6:e

Warm up 10 min

EMOM 12 min
Even: 4-8 strict leg raises
Odd: 4-8 strict HSPU

3 rounds of:
AMRAP 5 min
4 C2B/pull ups
6 KB thrusters
8 TTB
10 KB box step up
1 min rest

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 5x4rep @80-85%
  3. Kompletteringsset
  4. Final

Tisdag 7:e

Warm up 10 min

In 12 min:
Complete 6-8 set of 3 front squat with a 3 sec pause in bottom

EMOM 10 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)

AMRAP 7 min
6 Hang clean
5 Front squat
4 Shoulder to OH

 

Weightlifting

  1. Warm up
  2. 6×1 Snatch
  3. 4×3 Snatch Pull
  4. 5×3 Front Squat

Gymnastik

  1. EMOM 12 min, Brytningar
  2. Teknik: Muscle up
    1. Transitions m band i ringar
    2. Svingar i ringar/räcke
    3. Muscle up med pass
  3. Styrka, Cirkel;
    1. Push up med till till hollow hold
    2. L-sit i paralettes/lådor
    3. Statisk front lever i ringar
    4. Rullande pistols höger ben
    5. Rullande pistols vänster ben
    6. Wallclimbs med planka
  4. Stretch

Mobility

  1. Höfter och anklar

Onsdag 8:e

Warm up 10 min

EMOM 10 min
1 clean+3 jerks

AMRAP 10 min
10 pull-ups
20 push-ups
30 sit-ups
40 squats

2 min rest

AMRAP 10 min
5 Power cleans
10 Toes to bar
15 Wallballs

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 6x2rep @85-90%
  3. Kompletteringsset
  4. Final

Torsdag 9:e

Warm up 10 min

“The Seven”
7 rounds for time of
7 HSPU
7 thrusters (60/40kg)
7 knees-to-elbows
7 deadlifts(110/75kg)
7 burpees
7 KB-svingar(32/20kg)
7 pull-ups

Time cap 40 min

 

Weightlifting

  1. Warm up
  2. 5×1+2 Jerk balance+split jerk
  3. 5×3 Paused Push Press
  4. 4×5 Back Squat

Gymnastik

  1. EMOM 12 min, E: Handstående, O: 2-4 kullerbyttor mot volt
  2. Teknik: Rondat
    1. Hjulning på linje
    2. Rondat med tryck till liggande på mage
    3. Hjulning till jämfota
  3. Styrka:, EMOM 12 min, E: L-sit 20-30s, O: 3-6 strikta leg raises
  4. Stretch

Mobility

  1. Balans, core och partnerstretch

Fredag 10:e

Warm up 10 min

EMOM 10 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)

EMOM 10 min
1 power snatch+2 OHS

”Open 12.1”
Complete as many reps as possible in 7 minutes of target burpees (15 cm above max reach)