WODs v.42

Måndag 16:e

WOD:

EMOM 14 min
Odd: 5+5 one arm KB/DB press
Even: Work on weakness; kipping work/DU

AMRAP 12 min
Buyin: 20 STOH
4-8-12..
Deadlift
Wallballs

Baspass:

EMOM 14 min
Even: Huvudstående/Handstående vägg
Odd: Strikt ringrodd

AMRAP 9 min
9 Kettlebell swings
9 Target burpees

Weightlifting:

A) 2+4 Power clean+Push press
4×80-90e%
B) 2 Clean+split jerk singles
DRM; 3×90%
C) 4×5 Split press

Tisdag 17:e

WOD:

Every 2 min for 10 min
1 Power clean+3+3 Backward lunges

AMRAP 18 min
20 Pullups
30 Pushups
40 Situps
50 Squats

Baspass:

In 12 min
6 sets of 5 Deadlifts

3 Rounds of
AMRAP 3 min+Rest 1 min
20 Ring row/Jumping pull-ups
30 Push-ups
40 Sit-ups
50 Air squats

Powerlifting:

  1. Deadlift 6×2 @85-90 % of DM
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: TTB/Pullups/Muscle ups

Onsdag 18:e

WOD:

AMRAP 10 min
9 DB OH Lunges/squats
21 KB swings

rest 4 min

In 10 min
Build to 3RM hang clean
*25 DU before each attempt

rest 4 min

”Pernilla”
21-15-9 (Cap 10 min)
Snatch (42,5/30 kg)
Toes to bar

Weightlifting:

A) 4 Snatch balance 4×80-90e%
B) 2 Snatch singles
DRM; 3×90%
C) 3 Clean pull 4×90-110%

Torsdag 19:e

WOD:

In 20 min
6 sets of 3 Snatches
then,
4 sets of 5 Snatch deadlifts

For time (Cap 7 min)
20-40 cal Air bike
15-25 Burpee box jump overs
20 Ball over shoulder

Baspass:

EMOM 12 min
Hanging leg raises/Pull-ups

12 min AMRAP
12 Kettlebell shoulder to overhead
12 Deadlifts
12 Box jumps

Weightlifting:

A) 4 Jerk balance 4×80-90e%
B) 1+3 Clean+Push jerk
DRM; 3x90e%
C) 3 Front squat DRM;2×90%

Gymnastik:

  • Fokus: Handstående

Kettlebell

Technique: Clean

EMOM 8 min:
E: 16 Two KB clean (light weight)
O: 8 Two KB clean (heavy weight)

Every 2 min for 14 min:
5 Two KB Clean and Jerk
15 Two KB Swing

Fredag 20:e

WOD:

EMOM 16 min
Odd: 5+5/DB one arm KB STOH
Even: Work on weakness; kipping work/DU

15-12-9-6-3-6-9-12-15 (Cap 13 min)
Thrusters
Burpees over bar