WOD

WODs v.7

Måndag 13: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)

With a running clock:
00.00-05.00
3-5 sets of 3 power cleans

05.00-10.00
3-5 sets of 3 squat cleans

AMRAP 9 min
5 Pull ups
10 Push ups
15 Burpees

 

Styrkelyft, Bänkpress

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

Tisdag 14:e

Warm up 10 min

EMOM 12 min
Even: L-sit
Odd: Eccentric pull ups

In teams of two, perform lovingly:
2 rounds of:
AMRAP 4 min
8 partner front squats
8 synchronized burpees over bar
1 min rest

AMRAP 4 min
8 partner power cleans/deadlifts
8 syncronized TTB
1 min rest

<3

 

Weightlifting

  1. Warm up
  2. 5×1+2 Clean & Jerk
  3. 4×3 Hang Clean Pull
  4. 5×2 Snatch Balance

Gymnastik

  1. EMOM 12 min, E: 5st Hollow – neutral+5 st arch – neutral O: Handstående
  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: Eccentric pull ups O: Situps med viktplatta (start i hollow)
  4. Stretch

Mobility

  1. Axlar och bröstrygg

Onsdag 15:e

Warm up 10 min

In 10 minutes
Perform 3-6 set of 8 front squat

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 10 min
7 Ring dips
9 Deadlifts
11 Wallballs

 

Styrkelyft, Marklyft

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

Torsdag 16:e

Warm up 10 min

EMOM 8 min
2 snatches with a 3 second pause at knees and in bottom

For time:
30 Box Jumps
60 sec rest
30 Pull-ups
60 sec rest
30 KB Swings (24/16 kg)
60 sec rest
30 Front Squats (52,5/35 kg)
60 sec rest
30 T2B
60 sec rest
30 Push Press (52,5/35 kg)
60 sec rest
30 Deadlifts (52,5/35 kg)
60 sec rest
30 Burpees
60 sec rest
30 Double-unders

 

Weightlifting

  1. Warm up
  2. 5×1+1 Snatch Pull+Low Hang Snatch
  3. 5×3 Snatch Grip Deadlifts
  4. 4×4 Front Squat

Gymnastik

  1. EMOM 12 min, gå ned i brygga med hjälp/mjukis med hjälp
  2. Teknik: Muscle up
    1. Transitions med band i ringar
    2. Svingar i ringar/räcke
    3. Muscle uop med pass
  3. Styrka:, Cirkel:
    1. L-sit i paralettes/på lådor
    2. Pushups i ringar
    3. Statisk front lever i ringar
    4. Gunga i hollow hold
    5. Gunga i arch hold
    6. Grodhopp
  4. Stretch

Mobility

  1. Höfter och anklar

Fredag 17:e

Warm up 10 min

”Back to the future”
21-18
Thrusters (42,5/30kg)
Burpees over bar

then,
1/2 Individual event 4, regionals 2011
50 Pull-ups
50 Kettlebell swings (24 / 16 kg)
50 Double-unders
50 Overhead squats (42,5/30kg)
or
1/2 Individual event 4, regionals 2013
50 WB
50 CTB
50 OLS
50 DBSn (32/22kg)

then,
15-12
Snatch (42,5/30kg)
HR Push-ups

then,
Individual event 6, regionals 2013
100 DU
50 HSPU
40 TTB
30 STOH (72,5/45kg)
30 Lunges FR

then,
9-6-3
Thrusters (42,5/30kg)
Burpees over bar

(Scale reps and exercises in the ”time travels” to meet a 45 min time cap. You may perform the time travels in teams)