WODs v.16

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

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

  1. Warm up
  2. 5×1+2 Clean & Jerk
  3. 4×3 Hang Clean Pull
  4. 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

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

  1. Warm up
  2. 5×1 Snatch
  3. 5×(1+1) Snatch Pull+Low hang snatch
  4. 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