WODs v.23

Måndag 5:e

WOD

Warm up 10 min

AMQRAP 12 min
4-8 strict HSPU
4-8 strict ring dips
4-8 front squat

AMRAP 18 min
200 m run
8 TTB
10 KB box step up
12 push ups

 

Powerlifting, squat

  1. Warm up
  2. 7x2rep 85-95%
  3. Accessory work
  4. Bonus

Tisdag 6:e

WOD

Warm up 10 min

”Sillen”
In teams of two (Cap 40 min):
30 Get up snatches (42,5/30kg)
40 Get up box jumps
50 Get up power cleans
60 Get up pull-ups/target
70 Get up thrusters
80 Synced get up burpees
90 Synced get up KB GTOH (24/16kg)
100 Get up double unders

Share anyhow

You are allowed to scale this into a 40 min AMRAP without the get ups.

 

Onsdag 7:e

WOD

Warm up 10 min

In 10 minutes
Perform 4-6 set of 8 back squats

Every 90 sec for 12 min
2 power clean+1 push jerk

For time (cap 10 min):
20 one arm KB thruster
18 one arm snatch
16 one arm KB OH lunges
14 one arm clean & jerk
(You can use different weights on the KB)

Olympic weightlifting or powerlifting

  1. Warm up
  2. 4×1+1 Snatch Balance+OHsquat
  3. 6×1 Snatch w. pause at knees
  4. 4×3 Snatch pulls

Torsdag 8:e

WOD

Warm up 10 min

EMOM 10 min
E: 4-8 strict pullups
O: 4-8 strict leg raises

In teams of two:
500 m row
40 wallballs
30 deadlifts (100/70)
30 HR burpees
30 DU
20 pullups
30 DU
30 HR burpees
30 deadlifts
40 wallballs
500 m row

One athlete starts with the rower, the other one finish.Time cap 20 min.

 

Olympic weightlifting

  1. Warm up
  2. 4×1+1 P.press w. pause+P.press
  3. 3×2 Power Jerk
  4. 4×1 Split jerk

Gymnastik

  • Handvolt/framåtvolt

Mobility

  • Upper body

Fredag 9:e

WOD

Warm up 10 min

In 10 minutes
Perform 5 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).

For time:
15-12-9
Hang power clean(42,5/30)
Burpees over bar
(TC 10 min)