Måndag 12 april
A. AMRAP2020 Boxjump10 OH squat 20 Deadlift10 BMU20 Power clean10 Power snatch20 Burpee box jump10 Chest to bar Stång: 40/30 kg RX+: 60/42,5 kg Rest 6
A. AMRAP2020 Boxjump10 OH squat 20 Deadlift10 BMU20 Power clean10 Power snatch20 Burpee box jump10 Chest to bar Stång: 40/30 kg RX+: 60/42,5 kg Rest 6
A. Teknik, 12 min2 Paus Split jerk Bygg från 50%-70%. Pausa i dipen, vikten på hela foten driv uppåt. Pausa i fångposition, fokus balans & kontroll.
A. Stabilitet & Mobilitet, 12 min 3 rounds for quality4+4 DB Single leg Romanien deadlift8 Hollowrock + 8 sek Hollowhold8-15 sek Ring support hold (rx+ L-sit)12
A. Styrka 26 min 4 Superset3 Strict CTB + 6-10 strict Pullup6/6 Bottoms up KB-press 4 x 8 Shoulderpress4 x 10 Bent over row Alt EMOM81.8-12
FREDAGSFYS Warm-up 800 m run Then: 2 rounds of:20 airsquats20 situps20 KB-swing Partner-WOD, TC 45 min A. 3 rounds of:20 push ups (rx+ strict handstand
AMRAP50400 m Run20 Box jump over30 Airsquats800 m any machine20 Burpees30 Lunge800 m any machine
A. StyrkaBench press 4×4 @80%Seal row 5×5 @75-80%Barbell row on bench 4×8+8Ring roll out 4×8 Fördela fritt under passet:Accumulate 90-120 sec L-sit B. Par-Metcon, AMRAP8”You
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