dagens wod

MÅNDAG 14 JUNI

TC 45 min

3 RFT
20 American Kettlebell Swings, 24/16 kg
10 Toes-to-bars
20 Single Kettlebell Hang Clean & Jerks, 24/16 kg
10 Push-ups

Then:

4 RFT
12 Deadlifts, 50/35 kg
10 Hang Power Cleans, 50/35 kg
8 Push Jerks, 50/35 kg
6 Lateral Burpee Over Bars
50 Double Unders

Then:

50 Row Calories
800 m Run

Then:

2 RFT
10 Pull-ups
8 Squat Cleans, 50/35 kg (RX+ 60/42,5 kg)
6 Handstand Push-ups
4 Snatches, 50/35 kg (RX+ 60/42,5 kg)

 

TISDAG 15 JUNI

A. Teknik
Hang Squat Clean 5 x 3 at 65% 1RM

B. EMOM18
1 Squat Clean + 1 Front Squat + 1 Split Jerk, 65% – 85% 1RM

C. AMRAP10
200 m Run
15 Sit-ups
10 Box Jumps
5 Tire Flips


ONSDAG 16 JUNI

A. Teknik, 10 min
Pistols (Alternating Legs)s
6×6 

B. Styrka, 15 min
Deadlift
2×10 at 70%
2×8 at 75%
1×4 at 80%
1×4 at 85%

C. Alt. EMOM20
12 Single Arm Dumbbell Overhead Lunges
12 Dumbbell Goblet Squats + 3 burpees
6 Strict Toes-to-bars + 3 burpees
12 Dumbbell Single Leg Romanian Deadlifts
14 Hollow Rocks + 2 Single arm devils press


TORSDAG 17 JUNI

A. Alt. EMOM8
12 Single Arm Kettlebell Windmills
30 m Double Kettlebell Front Rack Carry

B. Styrka, 18 min
4×8 Seated Double DB press

5×5 Weighted Strict Pull-up at 1.25 x BW

C. E4MOM16
Every 4 mins for 16 mins do:
3 Wall Climbs
10 DB/KB Power Cleans, pick load
10 DB/KB Floor Press, pick load
50 m KB Farmer Carry, 2 x 32/24 kg

Olypass

A. Snatch pull + dip power snatch + OHS + snatch balance
4 x 2+1+2+1

B. Snatch balance
4+3 @ 50-60 % 1RM snatch

C. EMOM12
Snatch pull + dip power snatch + dip snatch
Bygg upp från 60% till 80% av 1 RM snatch

D. Segmented snatch deadlift
4 x 3 @110-110% 1 RM snatch

 

FREDAG 18 JUNI

In team of 2, TC 45 min

A. AMRAP20
400 m row
40 sit up
40 DB STOH, 22.5/15 kg
40 DB front rack lunges
500 m row
50 sit up
50 DB STOH
50 DB front rack lunges
600 m row
60 sit up
60 DB STOH
60 DB front rack lunges
osv

B. AMRAP10
20 snatch 40/30 kg
20 snatch 50/40 kg
20 snatch 60/45 kg
Max rep snatch 70/50 kg

C. 3 RFT
15 sync DB thrusters, 22.5/15 kg
15 sync pullups
15 sync burpees over DB

Utomhuspass

”Eleanor”

For Time, TC 40 min
1 mile Run
100 Devil Presses, 2 x 22.5/15 kg
1 mile Run

 

LÖRDAG 19 JUNI

Metcon, TC 45 min
1600 m Run
20 KB swing
20 situps
20 double unders
20 cal row

1600 m run
30 KB swing
30 situps
30 double unders
30 cal row

1600 m run
40 KB swing
40 situps
40 double unders
40 cal row

 

SÖNDAG 20 juni

A. Styrka
Bench press 4×6 @70-75%
Seal row 4×10 @60%
DB row on bench 4×6+6@75%
Biceps curl 4×10@65%

Anytime during session divided anyhow: 100 Hollow rock

B. Metcon, TC 7 min
100 double unders
50 Thruster 20/15 kg
25 Box jump