WODs v.29

Måndag 17:e

WOD

In 8 min
4 set of 16 rep alternating Front Rack Lunges

EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec L-sit

Every 3 min for 18 min, alternate between:
1. 20 KB thrusters + 10-20 Pullups/C2B
2. 400/600m run
(Scale to get at least 40 sec rest)

 

Weightlifting

  1. 5×3 Power snatch w/ 3 sec pause at knees
  2. 5×1 Snatch
  3. EMOM 6 min
    5 Power snatch

Or

  1. 4x6rep Deadlift @75-80%
  2. 5×4 rep DL with submerged bar, 5-10cm (nedsänkta)
  3. Bonus: 3x maxrep/side DB row

Tisdag 18:e

WOD

6 x 5 min EMOM with 2 min rest between
(Go hard, but scale to get at least 10 sec rest)

A. 6-12 cal Air Bike

B. 5 TNG Snatch

C. 10-20m Front Rack Lunges

D. 6-12 Burpees

E. 5 T&G Clean & Jerk

F. 5 OH Squats

Gymnastik

  • Handstående och handgång

Mobility

  • Upper body

Onsdag 19:e

WOD

In 10 minutes
4 sets of 4 front squats, start from ground if you can

EMOM 8 min
2 Power snatch + 1 OH squat

”Chasing Karen”
In teams of two (Time cap 25 min):
100 DU (share anyhow)
Then, 10 rounds of (5 rounds each):
9 TTB
12 Push ups
8 Power cleans
Then, 150 Wallballs (share anyhow)

Weightlifting

  1. 5×3 Paused split jerks
  2. 5×1 Clean and Jerk
  3. 4×8 Push jerk 1:1 rest

Or

  1. 5x4rep Squat @80-85%
  2. 3x8rep one leg squat with KB, DB or bar (one leg on a benchpress bench)
  3. Bonus: 4min Tabata with Squat jumps (8 intervalls)

Torsdag 20:e

WOD

EMOM 10 min
3-5 Floor wipers
4-8 Strict HSPU

5 RFT (Time cap 18 min):
8 Chest to bar
16 Medball Clusters
200m run with medball

Weightlifting

  1. 5×3 Power clean and Push jerk
  2. 5×2 Power snatch
  3. 6×2 Front squat

Fredag 21:a

WOD

Every 90s for 10 min
1 Squat clean+3 Front squats

EMOM 12 min
E: Work on weakness: DU/skill based gymnastics
O: 2-6 TGU

For time (Time cap 10 min):
14-12-10-8
Box jump overs
2xKB STOH