WODs v.13

Måndag 27:e

WOD

Warm up 10 min

In 12 min
6-5-4-3-2-1 Clean and jerk
Increase weight each set

4 RFT
50 Lunges
40 KB-sving
30 Pushups
20 T2B
10 Get up BJ

 

Styrkelyft, bänkpress

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

Tisdag 28:e

WOD

Warm up 10 min

50 burpees

Difrannie
21-15-9
Deadlift (Change weights by yourself)
Thrusters
HSPU
Pullups

50-40-30-20-10
DU
Situps

1000m run

Time cap:40 min, scale accordingly!

 

Olympic weightlifting

  1. Warm up
  2. 5×2+1 Clean Pull+Power clean
  3. 6×1 Clean & Jerk
  4. 4×3 Front Squat

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Shoulders and upper back

Onsdag 29:e

WOD

Warm up 10 min

EMOM 8 min
3 Back squats with 1 sec pause halfway down, in bottom and halfway up

EMOM 8 min
Hang snatch + power snatch + Overhead squat

AMRAP 15 min
15 WB
10 Pullups
5 burpee BJ

 

Time cap 20 min

Styrkelyft, marklyft

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

Torsdag 30:e

WOD

Warm up 10 min

EMOM 12 min
Even: 4-8 strict Pullups
Odd: 15-30 sec L-sit

In teams of 2
AmCap 20 min
P1 works 2 min
10 Burpees over Rower/bar
Row/AB for Cals until 2 min
P2 Rest
Change working athlete every other minute

Score is Cal

 

Weightlifting

  1. Warm up
  2. 6×1 Snatch
  3. Daily max OHs
  4. 4×4 Snatch Pull

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Hips and ankles

Fredag 31:a

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

E2MOM 14 min
5 frontsquat

15-12-9
KB Alternated GTOH
KB Boxovers
KB Swing