WODs v.26

Välkommen till ditt nya heim på Mältargatan 19!

Måndag 26:e

WOD

EMOM 10 min
O: 4-8 strict leg raises
E: 8-20 alt. pistols

For time:
“Backwards Running Fran” (RX 42.5/30)
600m run + 9 Thrusters + 9 Pullups
400m run + 15 Thrusters + 15 Pullups
200m run + 21 Thrusters + 21 Pullups
Cap: 23 min

Weightlifting, deadlift/snatch

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

Or

  1. 5×4 Jerk balance
  2. 5×1 Clean+Front squat+Jerk
  3. 4×4 Push press

Tisdag 27:e

WOD

EMOM 8 min
1 Squat Clean + 5 Front Squats

EMOM 10 min
WOW

3 varv av:
2 min 200m run + maxrep Power Clean
1 min rest
2 min 20 DB OH Squats + maxrep alt. DB Snatch
1 min rest
(Scale run and DB OH Squat so it does not take longer than 1:15 min)

Gymnastik

  • Handstående/handgång + skalningar

Mobility

  • Lower body

Onsdag 28:e

WOD

In 8 min
6-8 sets of 2 Hang Squat Snatch

“Tommy Mac” (RX 52.5/35kg)
2 Rounds For Time:
12 Burpees
12 Thrusters
12 Burpees
12 Power Snatch
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Squat Clean
12 Burpees
12 Overhead Squat
Cap: 25 min
(If you prefer, change burpees to pullups or CTB in round 1)

Weightlifting squat/snatch

  1. 3x8rep 65-75%
  2. Accessory work
  3. Bonus

Or

  1. 5×1 Snatch pull+hang snatch+low hang snatch
  2. 5×1 Snatch
  3. EMOM 7 min
    4 hang clean and push jerk

Torsdag 29:e

WOD

Every 2 min for 10 min
5 Front Squats

EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 strict HSPU

Every 2 min for 12 min
8 Complex of one arm Kb swing + KB Snatch +
KB OH Squat/Front rack (4 complex/arm)
10 Burpee Box Jumps
(Go hard, but scale BBJ so you get at least 20 sec rest)

 

Olympic weightlifting

  1. 5×3 Power snatch
  2. 5×2 Snatch balance
  3. 4×3 Paused back squat

Fredag 30:e

WOD

AMRAP 40 min
In pair of two (you go, I go)
Three double benchmark workouts:

Grace
60 Clean & Jerk (60/42.5)

Diane
42-30-18:
Deadlift (100/70)
HSPU

Kelly
10 rounds of:
400m run (distance can be shared
200m/person, or go every second time 400m)
30 Box Jumps
30 Wall balls (9/6)
(after finishing each workout, rest for 3 minutes before you start the next workout)