Måndag 19:e
WOD
In 10 min
5 rounds of 20m walking lunges with KBs in farmers hold
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)
9-15-21
Get ups
Alternated KB-snatch (24/16)
Weightlifting, squats/snatch
- 7x2rep 85-95%
- Accessory work
- Bonus
Or
- 5×3 Power snatch w/ 3 sec pause at knees
- 5×1 Snatch
- EMOM 6 min, 5 Power snatch
Tisdag 20:e
WOD
E90S 12 min
2 Snatch anyhow + 1 OHS
3 rounds of
200m farmers walk KB
18 2xKB clean
15 TTB
12 Alt. pistols
3 Manmakers
Time cap: 20 min
Gymnastik
- Volter
Mobility
- Upper body
Onsdag 21:a
WOD
EMOM 15min
1. 6 Front squats start from ground
2. 20-30 sec L-sit
3. 4-8 HSPU
3 rounds of
4 min AMRAP
12 Wallballs
8 Pullups
1 min rest
(Each AMRAP has a 200m run buyin)
Weightlifting bench/snatch
- 7x2rep 85-95%
- Accessory work
- Bonus
Or
- 5×3 Power clean and Push jerk
- 5×2 Power snatch
- 6×2 Front squat
Torsdag 22:a
WOD
”Midsummer madness”
In teams of two
3 rounds of
70-60-50 joystick rotations aka ,nu reser vi stången”
70-60-50 squat jumps aka ”små grodorna”
70-60-50 alternated hammer curls aka ”nu tar vi den”
12-10-8 somersaults aka ”snurrig i knoppen”
70-60-50 burpees aka ”burpees”
300m-200m-100m buddy carry aka ”dags att gå hem”
Share anyhow
Olympic weightlifting
- 5×3 Paused split jerks
- 5×1 Clean and Jerk
- 4×8 Push jerk 1:1 rest
Fredag 23:e
WOD
EMOM 8 min
2 Backsquats
EMOM 8 min
2 Squat Clean (ok to drop between reps) + 2 Jerk
3 rounds of:
AMRAP 4 min
1 Heavy Bear Complex (power clean,
front squat, push press, back squat, push press)
10 Bar facing Burpees
1 min rest
(Score is total rounds)