WODs v.10

Måndag 6:e

WOD

Warm up 10 min

EMOM 10min
E: 4-8 strict pullups/jumping pullups or ringrow
O: 5-10 pushups/dips (focus on technique and control on the way down)

For time (timecap: end of class)
50 Wallballs
25 situps
7 PC
40 Wallballs
20 situps
7 PC
30 Wallballs
15 situps
7 PC
20 Wallballs
10 situps
7 PC
10 Wallballs
5 situps
7 PC

 

Styrkelyft, bänkpress

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

Tisdag 7:e

WOD

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

In 10 min:
5 sets of 10 reps back/frontsquats

AMRAP 10 min
3-6-9-12….
Burpee box jumps
KB thrusters

 

Olympic weightlifting

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

Gymnastik

  • Handvolt/Framåtvolt

Mobility

  • Shoulders and upper back

Onsdag 8:e

WOD

Warm up 10 min

In 12 min
Build up to a daily max in power snatch

AMRAP 20 min
In teams of two
12/9 cal row
9 box jump overs
6 hang power clean

One athlete complete 1 full round before switching

 

Styrkelyft, Marklyft

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

Torsdag 9:e

WOD

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

In 12 min
Perform 4-6 sets of 3 power or squat cleans

AMRAP 4 min
8 STOH
8 Bar facing burpees

2 min rest

AMRAP 4 min
8 HSPU
8 TTB

 

Weightlifting

  1. Warm up
  2.  5×1 Snatch
  3. 5×(1+1) Snatch Pull+Low hang snatch
  4. 4x(1+1) Snatch Balance+OHS’s

Gymnastik

  • Flickis/Bakåtvolt

Mobility

  • Hips and ankles

Fredag 10:e

WOD

Warm up 10 min

Open 17.3

If you are doing the open tomorrow rest today.