Måndag 17:e
WOD
Warm up 10 min
”Kelly”
5 Rounds for time of:
Run 400m
30 Box Jumps
30 Wall Balls
Time cap 40 min
Styrkelyft, bänkpress
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Tisdag 18:e
WOD
Warm up 10 min
”Atletserien april”
In 10 min
Build up to your 1RM Clean
”2/3 Elizabeth”
21-15-9
Squat clean (2/3 av vikten på A)
Handrelease Pushups
Om tid över: Work on weakness
Olympic weightlifting
- Warm up
- 5×1+2 Clean & Jerk
- 4×3 Hang Clean Pull
- 5×3 Overhead Squats
Gymnastik
- Rondat och handstående/gång
Mobility
- Lower body
Onsdag 19:e
WOD
Warm up 10 min
EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict HSPU
AMRAP 20 min
In teams of two
8 squat cleans(42,5/30)
8 STOH
8 KB swings
8 box jump over
(One round each at a time)
Styrkelyft, marklyft
- Uppvärmning
- 7x1rep @90-95%
- Kompletteringsset
- Final
Torsdag 20: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
Every 90 sec 12 min
5 front squat
Games 2008 DL/Burpee
5 rounds for time:
5 Deadlifts (125/85 kg)
10 Burpees
Time cap 8 min
Weightlifting
- Warm up
- 5×1 Snatch
- 5×(1+1) Snatch Pull+Low hang snatch
- 4×4 Front Squats
Gymnastik
- Muscle up/TTB/kippade pull ups
Mobility
- Upper body
Fredag 21:a
WOD
Warm up 10 min
In 12 minutes
Perform 4-6 sets of 3 squat cleans
For time:
12-9-6-3
OHSq(42,5/30)
TTB
3-6-9-12
Pullups
Pushups
Power cleans(52,5/35)
12-9-6-3
Front squat(42,5/30)
Bar facing burpees
Time cap: 20 min