WODs v.20

Måndag 15:e

WOD

Warm up 10 min

AMQRAP 12 min (As many quality rounds as possible)
4-8 strict pull-ups
4-8 strict HSPU
4-8 high box jumps

For time (Cap 18 min)
120 2xKB hang clean and jerk
(Resting is allowed only in front rack or overhead position. Each break is rewarded with: 5 burpee box jump overs 8 Pistols/Backward lunges)

 

Powerlifting, Squat

  1. Warm up
  2. 5x4rep 80-85%
  3. Accessory work
  4. Bonus

Tisdag 16:e

WOD

Warm up 10 min

In 10 min
3 sets of 4, and 2-3 sets of 3 squats

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/duration every minute)

AMRAP 10 min
21 DU
15 Toes to bar
9 Thrusters

 

Olympic weightlifting

  1. Warm up
  2. 5×1+2 Jerk balance+split jerk
  3. Paused Push Press
  4. 4×5 Back Squat

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Onsdag 17:e

WOD

Warm up 10 min

EMOM 15 min
1-2 Snatches

AMRAP 15 min
40 DB OH/goblet squats
40 Push-ups
40 Deadlifts

 

Powerlifting, bench press

  1. Warm up
  2. 5x4rep 80-85%
  3. Accessory work
  4. Bonus

Torsdag 18:e

WOD

Warm up 10 min

In 10 min
5 sets of 2 squats

AMQRAP 8 min (As many quality rounds as possible)
Strict pull-ups in sets of 5

In teams of two (Cap 13 min)
10-15-20-25
Power cleans
Syncronized bf burpees ob
(Share power cleans anyhow)

 

Weightlifting

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

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Upper body

Fredag 19:e

WOD

Warm up 10 min

5 RFT (Cap 40 min)
400m run
30 Box jumps
21 Kettlebell swings (24/16)
15 Overhead squats (45/30)