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
- 7x2rep 85-95%
- Accessory work
Or
- 5×4 Jerk balance
- 5×1 Clean+Front squat+Jerk
- 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
- 3x8rep 65-75%
- Accessory work
- Bonus
Or
- 5×1 Snatch pull+hang snatch+low hang snatch
- 5×1 Snatch
- 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
- 5×3 Power snatch
- 5×2 Snatch balance
- 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)