WODs v.9

Måndag 27: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)

In 10 minutes
4-6 set of 3 paused back squat

21-15-9
Wallballs
Power snatch

 

Styrkelyft, Marklyft

  1. Uppvärmning
  2. 7x1rep @90-95%
  3. Kompletteringsset
  4. Final

Tisdag 28:e

Warm up 10 min

EMOM 12 min:
1 power snatch+2 OHS

3 rounds for time:
10 power cleans
10 bar facing burpees

2 min rest

3 rounds for time:
10 thrusters
10 box jump

2 min rest

3 rounds for time:
10 front squat
10 bar facing burpees

 

Weightlifting

*Specialpass*
To prepare for the Open:
Barbell cycling snatch, clean and jerk, thrusters, squat cleans, shoulder to overhead etc

Gymnastik

  1. Handstand walk, tips och tricks

Mobility

  1. Höfter och anklar

Onsdag 1:a

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+2+1 power clean, front squat, push jerk

AMRAP 10 min
10 box jump over
10 push ups
10 pistols/20 air squats

 

Styrkelyft, Knäböj

  1. Uppvärmning
  2. 3x8rep @65-75%
  3. Kompletteringsset
  4. Final

Torsdag 2:a

Warm up 10 min

EMOM 12 min
E: L-sit 10-30 s
O: 4-8 st strict pull ups

AMRAP 18 min
4 HSPU
6 clusters
8 wall balls
10 TTB

 

Weightlifting

  1. Warm up
  2.  5×1+2 Power clean and jerk
  3. 5×3 Paused Push Press
  4. 5×5 Back Squat

Gymnastik

  1. Muscle ups

Mobility

  1. Balans, core och partnerstretch

Fredag 3:e

Warm up 10 min

Open 17.2

If you are doing the open tomorrow rest today.