WODs v.36

Måndag 4:e

WOD:

On a running clock:
00:00-08:00
3-3-2-2-1 Squat snatch

08:00-12:00
EMOM
2 Squat snatch

AMRAP 18min
10 Push press
10 Kettlebell swings
10 Box jumps

Baspass:

EMOM 14 min
Even: 4-8 Ring row
Odd: 4-8 Push-ups

10 min AMRAP
12 Box jumps
12 Kettlebell swings
12 Kettlebell front rack lunges

Weightlifting:

  1. @90-95%
    Every 2 minutes for 26 min*
    2 Squat cleans+1 Jerk
    *Increase weight for every 2 sets until you reach ~90-95%, aim for 4 working sets on that weight.
    B) 4×3 Clean pulls @90-95%

Tisdag 5:e

WOD:

On a running clock:
00:00-9:00
6 sets of 4 Back squats

9:00-18:00
6 sets of 4-8 Strict pull-ups

Every 3 min for 12min
6-18 Air bike calories
6-10 Power snatch
6-10 Burpees over bar

Powerlifting:

  1. Squats @75-80 % of daily max
  2. Accessory work
  3. Bonus

Gymnastik:

  • TTB/Pullups/Muscle up

Onsdag 6:e

WOD:

In teams of two (Cap 40 min):
100 Sync air/goblet squats
80 Shoulder to overhead
60 Pull-ups
40 Power clean
20 Sync bar facing burpees
40 Power clean
60 Pull-ups
80 Shoulder to overhead
100 Sync air/goblet squats

(200m run between each exercise)

Weightlifting:

  1. 6×1 Snatch singles @90-95%
  2. 5×2 Floating snatch pulls @90-95%
  3. 4×2 Back squats @90-95%

Torsdag 7:e

WOD:

In 22 min
5 sets of 3 Front squats
then,
4-4-3-3-2-2 Clean & Jerk

”Karen”
For time (Cap 10 min):
150Wallballs

Baspass:

In 12 min
6 sets of 5 Deadlifts

14 min AMRAP
200m Run
15 Hanging leg raises
5 Burpee box jumps

Weightlifting:

  • A) Daily max snatch
    B) Daily max clean & jerk

Or

  • Bench press @75-80 % of daily max
    Accessory work
    Bonus

Gymnastik:

  • Handstående

Kettlebell:

Technique: Clean

EMOM 10 min
3 sets of swing + clean / side

12 min EMOM
1. Clean and Press/Jerk left side every 5 or 10 sec
2. Clean and Press/Jerk right side every 5 or 10 sec
3. Rest

Fredag 8:e

WOD:

EMOM 12min
E: 5-15 Strict ring dips
O: 20-30 sec Hollowhold/L-sit

AMRAP 18 min
3-6-9… Overhead squats
8 Burpee box jump over