WODs v.18

Måndag 1:a

WOD

Warm up 10 min

1 min rest between every AMRAP

AMRAP 8 min
2-2-2-4-4-4 etc.
Push ups
Situps
Air squats

AMRAP 8 min
2-2-4-4 etc.
KB swings
KB deadlift

AMRAP 8 min
2-2-2-4-4-4 etc.
Wallballs
Box jumps
HSPU

AMRAP 8 min
2-2-4-4 etc.
Burpees
DB/KB Thrusters

 

Powerlifting, deadlift

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

Tisdag 2:a

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict HSPU

In 10 minutes
perform 4-6 set of 3 back squats with 3 sec pause in bottom

21-15-9
Box jumps
KB swings

1 min rest

9-15-21
TTB
Wallballs

 

Olympic weightlifting

  1. Warm up
  2. 5×2 Snatch
  3. 4×3 Snatch Pull
  4. 5×3 Front Squat

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Onsdag 3:e

WOD

Warm up 10 min

Every 90 sec 12 min
1 high hang snatch+1 snatch

21-18-15-12-9-6-3
Front squat(42,5/30)
Burpee over bar

Time cap 20 min

 

Powerlifting, squats

  1. Warm up
  2. 4x6rep 75-80%
  3. Accessory work
  4. Bonus

Torsdag 4:e

WOD

Warm up 10 min

In 10 minutes
Perform 4-6 set 1 power clean+2 jerks

In 8 minutes
Perform 3-5 set of 10 front squats

3 rounds of:
AMRAP 4 min
10 HSPU
20 DU
10 Ring dips
1 min rest

 

Weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Upper body

Fredag 5:e

WOD

Warm up 10 min

EMOM 10 min
E: 15-30 sec L-sit
O: 4-8 strict ring dips

In teams of two:
AMRAP 20 min
400 m run
25 power cleans
25 pullups
25 OHSq

Run together, share anyhow