WODs v.11

Måndag 13: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

EMOM 12 min
1 power clean+2 jerks

AMRAP 10 min
5 deadlift
10 lunges anyhow
15 wallballs

 

Styrkelyft, knäböj

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

Tisdag 14:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 st strict HSPU
O: 10-30 s L-sit

In teams of two, share anyhow:
50 pullups
15 power cleans (52,5/35kg)
50 situps
15 power cleans
50 wallballs
15 power cleans
50 box jump
15 power cleans
50 HSPU
15 power cleans

Time cap: 20 min. If you are done before time cap – burpees over buddy!

 

Olympic weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Balance, core and partner stretch

Onsdag 15: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

EMOM 8 min
3 front squat with a 3 sec pause in bottom

3 rounds for time
10 OHS
10 ring dips

1 min rest

3 rounds for time
10 Pushups
10 DB/KB snatch

 

Styrkelyft, bänkpress

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

Torsdag 16:e

WOD

Warm up 10 min

EMOM 10 min
1 high hang snatch+1 snatch(squat or power)

AMRAP 10 min
12/9 cal row
10 TTB
15 front racked KB squat

2 min rest

AMRAP 10 min
5 DB thrusters
10 KB swing
15 KB facing burpees

 

Weightlifting

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

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Shoulders and upper back

Fredag 17:e

WOD

Warm up 10 min

Open 17.4

If you are doing the open tomorrow rest today.