WODs v.14

Måndag 3: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 minutes
5 sets of 5 reps backsquats

4 rounds for time (timecap 10min)
20 DU
15 Alt KBS-snatch
10 BJO

 

Styrkelyft, knäböj

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

Tisdag 4:e

WOD

Warm up 10 min

In 10 min
5-6 set of 2 Squat Cleans+Jerk

”Crush cancer 2014”
3 Rounds of
1min PowerCleans 40/30
1min burpees
1min KBS 24/16
1min STOH 40/30
1min DU
1min vila

 

Olympic weightlifting

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

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Balance core and partner stretch

Onsdag 5:e

WOD

Warm up 10 min

For time (time cap 40 min):

3 Rounds of:
400m run
1-2-3 rounds of
10DL
10 STOH
10 FS

then,
20-15-10
situps
lunges anyhow

 

Styrkelyft, bänkpress

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

Torsdag 6:e

WOD

Warm up 10 min

In 10min
5-7 sets of 3 reps paused backsquats

EMOM 8min
1 Power snatch+1 snatch

Amrap 12min
12 pistols/airsquats
9 pushups
6 wallballs
3 squatsnatch

 

Weightlifting

  1. Warm up
  2. 5×3 Hang snatch pull
  3. 6×1 Snatch
  4. 5×2 Front Squat

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Shoulders and upper back

Fredag 7:e

WOD

Warm up 10 min

EMOM 12 min
Even: 4-8 strict pull-ups
Odd: 4-8 strict ring dips or 15-30 sec ring support hold

12.5 meets 13.4
In teams of two:
14 min AMRAP
3-6-9-12…
Toes to bar
Clean and jerk (60/42.5)
Chest to bar
Thrusters (42.5/30)