WODs v.33

Måndag 14:e

WOD

On a running clock:
0.00-9:00
E90S
1 Powerclean +1 Squatclean + 1 Frontsquat

9:00-19:00
5×5 frontsquats

3×3 min Amrap
9 Powerclean
12 Pushups
15 WB
then max:
Round 1:cal AB
Round 2: Burpees
Round 3: DU

1min rest between rounds

Weightlifting

  1. ~75-80%
    4×2 Snatch balance
    6×3 Snatch singles
  2. EMOM 6 min
    3 OH squats

Or

  1. 7x1rep Bench press@90-95%
  2. 5x8rep DB bench press
    3. Bonus: 100 Dips for time

Tisdag 15:e

WOD

EMOM 12min
E: 5-10 strict pullups/strict C2B
O: 5-15 pushups with a 2 sec pause in bottom without resting on ground

”Little Eve”
3 rounds for time
600m run
20 KBS
20 Pullups

Timecap 20 min

Gymnastik

  • Vacay

Mobility

  • Upper body

Onsdag 16:e

WOD

EMOM 20 min
1. 3 Backsquats
2. Pullups/C2B/MU
3. 4-8 High Boxjumps
4. Rest

AMRAP 8min
50 DU/100 SU
16 DB snatch

Weightlifting

  1. Every 90s for 26 min*
    2 Squat cleans+1 Front squat+1 Jerk
    *Increase weight for every 2 sets until you reach ~75-80%, aim for 6 working sets on that weight.

Or

  1. 7x1rep Deadlift @90-95%
  2. 3x8rep Romanian DL
    3. Bonus: 1x maxrep KB deadlift (one in each hand) + 2x maxrep KB row

Torsdag 17:e

WOD

In 10min
4-4-3-3-2-2 Squatsnatch, increase weight every set

In Teams of 2:
61 cal AB
16 Powersnatch
61 Boxjump
16 Powersnatch
61 WB
16 Powersnatch
61 Burpees over Bar
16 Powersnatch
61 cal AB

Timecap 20 min

Weightlifting

  1. ~75-80%
    5×1+1 Hang snatch+Snatch
    5×1+2 Power clean+Power jerk
  2. 5×4 Back squats

Fredag 18:e

WOD

On a running clock:
0:00-9:00
E90S
3 Frontsquats with a 2 sec pause in bottom

9:00-17:00
EMOM
E:5-10 strict HSPU
O: 20-30 sec hollow hold/L-sit

4 rounds for time
200m run
12 DL
9 Hang Powerclean
6 Pushjerk

1 min rest between rounds

Timecap: 13 min