WODs v.17

Måndag 24:e

WOD

Warm up 10 min

EMOM 15 min
Min A: 4-8 Front Squats (start from floor)
Min B: 10-30 sec L-sit
Min C: 4-10 strict HSPU

Two Rounds of:
AMRAP 3 min
(use the same barbell)
15 deadlifts
9 power clean
3 power snatch
Rest 1 min

AMRAP 3 min
21 DU
15 KBS
9 KB thrusters
Rest 1 min

 

Powerlifting, squats

  1. Warm up
  2. 3x8rep @65-75%
  3. Accessory work
  4. Bonus

Tisdag 25:e

WOD

Warm up 10 min

Löpning 100-200-300…800 meter
24-21-18…3
Pull-ups
Gobletsquats
T2B

Time Cap 40 min

 

Olympic weightlifting

  1. Warm up
  2. Power clean+Two push press
  3. Build up to today’s max SqCl&J
  4. 4×4 Clean pulls

Gymnastik

  • Muscle up/TTB/kippade pull ups

Mobility

  • Upper body

Onsdag 26:e

WOD

Warm up 10 min

In 9 min
Deadlift 6-6-4-4-2-2-1

EMOM 7 min
3 Squat clean

3 RFT
25 Situps
20 alternated KB/DB-snatch
15 burpee boxjumps
10 HSPU
1min rest

Time cap 15 min

 

Powerlifting, bench press

  1. Warm up
  2. 3x8rep @65-75%
  3. Accessory work
  4. Bonus

Torsdag 27:e

WOD

Warm up 10 min

EMOM 10 min
E: 20-40 sec Hollow position
O: 4-8 Strict Pullups/C2B

Double Hammer
In teams of 2, share anyhow
5 RFT
10 Power clean (61/43)
20 Front squats
10 STOH
40 Pullups

Time cap 22 min

 

Weightlifting

  1. Warm up
  2. 2x High Hang Snatch
  3. Snatch pull+Power snatch
  4. 5×4 Back Squats

Gymnastik

  • Rondat och handstående/gång

Mobility

  • Lower body

Fredag 28: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

E2M 12 min
5 Back squats

21-15-9
Air squats
Hang power cleans
Burpees