WODs v.21

Måndag 22:a

WOD

Warm up 10 min

On a running clock:
00:00-10:00
6-10 sets of 2 clean and push jerks

10:00-20:00
5 sets of 6 back squats

AMRAP 12 min
6-12-18-24…
Pull-ups
After each round of pull-ups:
20 DU
10 Thrusters

 

Powerlifting, deadlift

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

Tisdag 23: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 strict TTB

In teams of two:
3 RFT (Cap 20 min):
50/40 cal row
50 Deadlifts
50 Push-ups
(Share reps anyhow)

 

Olympic weightlifting

  1. Warm up
  2. 5×2+2 Snatch pull+Power snatch
  3. 6×1 Snatch
  4. 4×3 Snatch Balance

Gymnastik

  • Flickis/bakåtvolt

Mobility

  • Lower body

Onsdag 24:e

WOD

Warm up 10 min

In 10 min
5 sets of 5 squats

EMOM 12 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)

21-15-9 (Cap 6 min)
Dumbbell snatch
Ring dips/Push-ups

At 07:00
90 sec max Wallballs

Powerlifting, squat

  1. Warm up
  2. 6x3rep 85-90%
  3. Accessory work
  4. Bonus

Olympic weightlifting

  1. Warm up
  2. 5×2+2 Clean pull+hang power clean
  3. 6×2 Clean
  4. 4×3 Clean pulls

Torsdag 25:e

WOD

Warm up 10 min

In 14 min
10-14 sets of 1 Power snatch+1 Squat snatch

AMRAP 20 min
8 backward overhead lunge (42,5/30kg)
8 bar facing burpees over bar
8 backward overhead lunges
8 chest-to-bar pull-ups

 

Olympic weightlifting

  1. Warm up
  2. 5×1+2 Jerk balance+split jerk
  3. 5×2 Power clean and Jerk
  4. 4×3+3 Front squat+Push Press

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Lower body

Fredag 26:e

WOD

Warm up 10 min

Every 90 sec for 9 min
4 Front squats from the ground

Every 5 min for 25 min:
400m run
20-40 KB swings
10-30 TTB
(Scale the amount of kb swings and toes to bar to get at least 1 min rest until your next round. Score is total rest time)