WODs v. 27

Måndag 3:e

WOD

In 10 min
6 sets of 3 back squats

In 8 min
5 2xKB hang clean and jerk
(rest 2:1)

In teams of two (Cap 12 min)
5 rounds of
15 squat cleans
25 HSPU

Weightlifting

  1. 5×2+1 Power snatch+Low hang snatch
  2. 6×2 Snatch singles (drop between lifts)
  3. EMOM 7 min
    2 Hang power snatch+3 snatch balance

Or

  1. 3x8rep benchpress @65-75%
  2. 5x8rep DB bench press
  3. Bonus: 100 pushups for time

Tisdag 4:e

WOD

EMOM 12 min
E: 4-8 strict Pullups
O: 4-8 Push-ups or strict ring dips

AMRAP 18 min
15 Box jumps
12 Push press
9 Toes to bar

Gymnastik

  • TTB/Pull-ups/Muscle-ups

Mobility

  • Upper

Onsdag 5:e

WOD

EMOM 10 min Work on weakness:in
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)

In 10 min
5 sets of 5 touch and go deadlifts

2 rounds of:
400m run
15-30 wallballs

Weightlifting

  1. 4×2+2 Clean+jerk
  2. Daily max hang clean+power jerk
  3. EMOM 6 min: 1 Clean+3 Jerks

Or

  1. 3x8rep Deadlift @65-75%
  2. 5x4rep DL with bar elevated to knee (kronlyft @90+ %)
  3. Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position

Torsdag 6:e

WOD

EMOM 9 min
6-10 DB snatches

3 rounds of
1 min cal on AB
1 min burpees
1 min DB thrusters
1 min get ups
1 min D-ball over shoulder
1 min rest

Weightlifting

  1. 5×2+2 Hang snatch pull+hang power snatch
  2. 5×1+2 Clean + push jerk
  3. 4×4 Front squat

Fredag 7:e

WOD

Every 90 sec for 9 min
5 Squat Cleans

EMOM 12 min
E: 1-4 wall climbs
O: 30-40 sec hollow position

Every 2 min for 12 min
4-12 pullups
4-12 HSPU
12 Heavy one or two KB Swings
(Go hard, but scale so you get at least 30 sec rest)