WODs v.28

Måndag 10:e

WOD

00:00-10:00:
3 Rounds for time of:
21 Wall Balls
15 TTB
9 Clean & Jerks

15:00-25:00:
4 Rounds for time of:
25 Hand Release Push-ups
5 CTB

30:00-40:00:
5 Rounds for time of:
15 Calories, Assault Bike
10 KB Swings

 

Weightlifting

  1. 5×1 Push press+Push jerk+Split jerk
  2. 4×2 Clean & Jerk
  3. EMOM 7 min
    3 cleans + 2 power jerk

Or

  1. 4x6rep Squat @75-80%
  2. 4x8rep/leg backward lunges with bar in front rack position
  3. Bonus: 3x maxrep squat @ 60%

Tisdag 11:e

WOD

In 10 min
4 set of 6 reps Deadlifts

EMOM 10 min
O: KB Snatch (left side)
E: KB Snatch (right side)
(Find a weight and pace that you can hold for 1min. No rest in this workout)

AMRAP 10min
5-10-15-20… reps of
Sumo Deadlift High Pull
Boxjump Overs

 

Gymnastik

  • Volter och skalningar

Mobility

  • Lower body

Onsdag 12:e

WOD

EMOM 15 min
1. 4-8 strict Pullup
2. 8-20 alternating pistols
3. 30-40 sec handstand/ handstand+shoulder tap/handrelease (against wall or free standing)

For time:
2 rounds of 60 DU + 15 C&J
Then 2 min rest
2 rounds of 40 DU + 10 C&J
(RX 60/42.5kg, cap=15min)

 

Weightlifting

  1. 5×1 Power snatch+Snatch w/ pause at knees
  2. 2x(3×1) Snatch w/ increasing % (start over w/ higher % after your first sets)
  3. EMOM 7 min
    4 Hang snatches

Or

  1. 4x6rep Benchpress @75-80%
  2. 5x8rep DB Shoulder press
  3. Bonus: 100 dips for time (Scale anyhow: rings, bars, box, bench…)

Torsdag 13:e

WOD

In 10 min
Build up to todays heaviest 2 RM in Thrusters

EMOM 12 min
Work On Weaknesses

“Elisabeth”
21-15-9
Squat Clean
Ring Dips

 

Weightlifting

  1. 4×2 Snatch balance
  2. 5×1 Hang power clean+Split jerk
  3. 5×5 Back Squat

Fredag 14:e

WOD

EMOM 12 min
Power Snatch + Squat snatch + OH Squat

EMOM 20 min
2-6 Pull ups
5-12 Push ups
10-19 Air Squats
(When you decide your reps, keep in mind that 5,10,15 reps would result in 20 rounds if this was the benchmark workout Cindy)