Måndag 24:e
WOD
Every 90 s for 12 min
1 power snatch + 2 OHSq
In teams of two, share anyhow
For time:
50 DU
45 KB swings
40 KB snatch
35 Power cleans
30 OHSq
25 HSPU
20 Clusters
15 Burpee box jump
10 STOH
Time cap 18 min, if you are done before the time cap --> AMRAP thrusters
Weightlifting
- 5×4 Jerk balance
- 5×1 Clean+Front squat+Jerk
- 4×4 Push press
Or
- 5x4rep Benchpress@80-85%
- 5x2rep Benchpress with 2sec pause at bottom
- Bonus: 3xmaxrep strict press @60%
Tisdag 25:e
WOD
EMOM 15 min
1: 3-6 squat cleans
2: 4-8 strict HSPU
3: 4-8 strict pull ups
3 rounds of
AMRAP 4 min
8 KB snatch
8 TTB
8 Pistols
1 min rest
Every round starts with 200 m run.
Gymnastik
- Ringar och räcke (TTB, PU, MU)
Mobility
- Lower body
Onsdag 26:e
WOD
6 x 6 min ON + 1 min OFF
1. 2 rope climbs + 20 Air Squats
2. Max rep cal on Air Bike
3. One rm thruster
4. 8 Squat Snatch + 8 Bar Facing Burpees
5. 40 DU + 8 HSPU
6. 8 KB Clean & Jerk + 8 Toes to bar
Weightlifting
- 5×1 Snatch pull+hang snatch+low hang snatch
- 5×1 Snatch
- EMOM 7 min
4 hang clean and push jerk
Or
- 5x4rep Deadlift @80-85%
- 4x6rep Barbell rows
- Bonus: 2xmaxrep KB deadlift (one in each hand)
Torsdag 27:e
WOD
In 10 minutes
Perform 3-5 set of 8 front squat (from ground)
EMOM 8 min
4 2xKB clean & jerk
In teams of two
AMRAP 14 min
12/9 cal AB
10 wallballs
8 deadlifts
Perform as a ”you go, I go”-workout
Weightlifting
- 5×3 Power snatch
- 5×2 Snatch balance
- 4×3 Paused back squat
Fredag 28:e
WOD
EMOM 12 min
E: 4-8 strict ring dips
O: 4-8 pistols
For time:
3 rounds of
5 burpee pull up
10 KB box step up
15 KB GTOH
1 minute rest
then,
21-15-9
Goblet squat
HR push ups
Time cap 18 min