WODs v.15

Måndag 10:e

WOD

Warm up 10 min

Every 2 minute 10 min
1 power clean+2 jerks

In 10 minutes
4-6 set of 3 front squat

Two rounds of:
AMRAP 4 min
5 pullups
10 pushups
15 wallballs
2 min rest

 

Styrkelyft, knäböj

  1. Uppvärmning
  2. 6x2rep @85-90%
  3. Kompletteringsset
  4. Final

Tisdag 11:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict leg raises
O: 4-8 strict ring dips

In teams of two:
AMRAP 20 min
12/9 cal row/AB
6 Power clean(42,5/30)
6 Front squat(42,5/30)
(One round each at a time)

 

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

  • Muscle up/TTB/kippade pull ups

Mobility

  • Upper body

Onsdag 12: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
4-6 set of 8 back squat

21-15-9
HSPU
Box jump overs

 

Styrkelyft, Knäböj

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

Torsdag 13:e

WOD

Warm up 10 min

Every 90 sec 12 min
1 snatch+2 OHSq

AMRAP 20 min
400 m run
10 pull ups
10 KB/DB snatch
10 deadlift

 

Weightlifting

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

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Lower body

Fredag 14:e

WOD

Warm up 10 min

EMOM 18 min
A: 5 front squats
B: 4-10 strict ring row
C: 4-10 push-ups or ring push-ups

1vs1, 3 rounds each of 2 min AMRAP
20 Power clean
20 Wallballs
20 TTB
20 DB push press

(Complete one 2 min round each at a time. Continue where your last round ended)