WODs v.32

Måndag 7:e

WOD

15 min EMOM
1-4 strict + 2-8 kipping:
A. Dips
B. Pullups
C. Toes to bar

15 min AMRAP
2-4-6-8…
DB OH Squat left
KB Swing
DB OH Squat right
KB Swing
200m run between rounds

 

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. 6x2rep Deadlift @85-90%
  2. 5x4rep of choice, elevated position (kronlyft) or extended movement (nedsänkt)
  3. Bonus: 3x maxrep GHD back extensions with 2 sec hold in upper position

Tisdag 8:e

WOD

In 12 min perform
6 set of 6 Back Squat

12 min EMOM
Work on weaknesses

6 min AMRAP
25 DL
25 WB

 

Gymnastik

  • Handstående och handgång

Mobility

  • Lower body

Onsdag 9:e

WOD

8 min EMOM
10 Hang Power Snatch

10 min AMRAP
6-12-18-24-30-36….. Hand release push-ups
After each set of HRPU: 20 DU + 5 Squat Cleans

3 min rest

10 min AMRAP
6-12-18-24-30-36….. TTB
After each set of TTB: 20 DU + 5 Squat Cleans

 

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. 7x1rep Squat @90-95%
  2. 4x6rep/leg backward lunges with bar in front rack position
  3. Bonus: “Sally up” (Moby-green sally up)

Torsdag 10:e

WOD

14 min EMOM
O: 4-8 strict HSPU
E: 8-20 alternating pistols

On a running clock:
00:00-03:00:
10-40 pull-ups/ring row
Max rep target burpees

04:00-07:00:
10-40 DB snatch
Max rep burpee box jumps

08:00-11:00:
10-40 pull-ups/ring row
Max rep target burpees

12:00-15:00:
10-40 DB snatch
Max rep burpee box jumps

 

Weightlifting

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

Fredag 11:e

WOD

In teams of two, perform one round each.

On a running clock:
00:00-10.00
20 Double-unders
10 Push Press

12.00-22:00
5 Burpees over bar
10 T&G Power Cleans

24:00-40:00
20/15 cal Air Bike
15 Thrusters