WODs v.25

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

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

Or

  1. 5×3 Power snatch w/ 3 sec pause at knees
  2. 5×1 Snatch
  3. 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

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

Or

  1. 5×3 Power clean and Push jerk
  2. 5×2 Power snatch
  3. 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

  1. 5×3 Paused split jerks
  2. 5×1 Clean and Jerk
  3. 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)