WODs v.45

Måndag 6:e

WOD:

EMOM 10 min
5 T&G Power Clean and Jerk

AMRAP 20 min
3 Thrusters
6 Pushups
10 DB Snatch
12 DB over head Squats

Baspass:

Every 2 min for 12 min
8 Shoulder to overhead

AMRAP 10 min
21 Goblet squat
15 Burpees
9 Hanging knee raises

Weightlifting:

A) 3 High hang snatch 3x90e%
B) Power snatch+Hang snatch – 80%, 85%, 3×90%
C) 2 Snatch Pull – 4×120%

Tisdag 7:e

WOD:

EMOM 10 min
O: 4-8 strict HSPU
E: 30-40 sec hollow hold

In teams of two, share anyhow
AMRAP 7 min
20 Deadlift
40 Lateral Burpee over bar

4 min rest

AMRAP 7 min
20 KB Goblet Squats (heavy)
40 KTE/TTB

Baspass:

EMOM 12 min
Head/Handstand against the wall

AMRAP 11 min
50 KB swing/clean
40 Push-ups
30 Box jumps

Powerlifting:

  1. Deadlift 7×1 @90-95 % of DM
  2. Accessory work
  3. Bonus

Gymnastik:

  • Fokus: TTB/pullups/muscle up

Onsdag 8:e

WOD:

In 18 min
6 sets of 3 Hang Squat Snatch
6 sets of 3 OHSq

AMRAP 12 min
50 Double Unders
3 rounds of 3 pull-ups/C2B/MU + 6 Push Jerks

Weightlifting:

A) 3 Double pause push Jerk 3x90e%
B) Clean+Jerk
DRM; 3×90-95%
C) 2 Clean Pull – 4×110%

Torsdag 9:e

WOD:

EMOM 15 min
1: 4-8 strict pullups
2: WOW
3: 30-40 sec L-sit

Every 2.5 min for 15 min
2 strict HSPU/deficit HSPU
8 kipping HSPU/deficit HSPU
20 KB Swing

Baspass:

In 12 min
6-5-4-3-2-2-2 Deadlifts

AMRAP 8 min
8 Target burpees
5-10-15.. DB/KB Snatch

Weightlifting:

A) 3 Tall Snatch 3x90e%
B) Snatch
DRM; 3×90-95%
C) 2 Snatch Pull 4×110%

Kettlebell

Technique: Clean

EMOM 8 min
10 Alternating one arm KB Clean without swing

EMOM 5 min
6 Two KB Clean, then rest in rack position

AMRAP 14 min
Buy in 50 Two KB swing, then AMRAP:
10 one arm KB clean and jerk (left)
20 m KB OH walk (left)
10 one arm KB clean and jerk (right)
20 m KB OH walk (right)

Fredag 10:e

WOD:

In 16 min
4 set of 3 High Hang Clean + 3 Jerk
4 set of 3 Clean +1 Jerk

AMRAP 14 min
20 Slamball over shoulder
20 Wallballs
20 Pistols

Söndag 12:e

WOD:

In 12 min
5-10 sets of 5 Thruster/Front squat

AMRAP 11 min
15 Slamball over shoulder
13 Burpee box jump overs