WOD Vecka 30

Måndag

FOR TIME, TC 50min – ”Down and back”

  • 50 Kbswing
  • 45 Deadlift
  • 35 Frontrack lunge
  • 30 Toes to bar
  • 25 Hang power clean
  • 20 Chest to bar
  • 15 OH squat
  • 10 Powersnatch
  • 500m Skierg +500m row + 50 Burpee
  • KB: 24/16kg, RX+: 32/24kg
  • Stång: 50/35kg, Rx+: 60/42,5kg

Tisdag

A. TEKNIK – E2M x 5 varv

Fokus: Överkroppen rak. Fötters position och överkropp i fångposition.

  • 4 Paus split jerk 30-50%
  • 2sek pausa i dip.
  • 2sek paus i receive.

B. MAIN PARTEMOM

  • Min 0-5: 2 CnJ 70-80%
  • 2min rest
  • Min 7-12: 1 CnJ @ 80-90% 1 RM

C. STYRKA

  • Heavy cleanpull 6×3 @ 110%

D. METCON – For time, TC 10min – Teams of 2
Divided anyhow, in any order.

  • 30 sync Burpee
  • 40 Deadlift 100/80/55kg
  • 50 Box jump
  • 60 cal machine

Onsdag

A. STYRKA

  • Front rack lunge: 6×4+4 HEAVY
  • Backsquat 4×15 @ 40-50% 

B. METCON – AMRAP 4x5min – Dela gruppen
2min vila mellan varje AMRAP

AMRAP 1:

  • 14 Wallball
  • 14 Gobletsquat 24/16 32/24
  • 14 V-ups
  • 30 D.U

AMRAP 2:

  • 14 Cal row
  • 14 Thruster 20/15kg  30/25kg
  • 14 Boxstep over
  • 30 D.U

C. POSTMETCON CORE

  • 4×6 Superman

Torsdag

A. TEKNIK (12min) – Dela grupp i 2

  • Teknik Ropeclimb
  • EMOM 6 varv – 5 Double KB swing, 15sek frontrack hold.

B. STYRKA (10min)

Superset:

  • Viktade pullups 5×5
  • Bottoms up press (KB) 5×4+4 

B. MAIN PART- EMOM – 4 Varv

  • 0-1 1 Ropeclimb + 8 push ups
  • 1-2 12 DB clean 22,5/15kg
  • 2-3 8 Axelpress 60-70%
  • 3-4 8 strict Toes to bar
  • 4-5 12 Burpee

C. METCON For time, TC 6min

  • 20 Pullups
  • 200 D.U 
  • 20 Toes to bar

Fredag

A. ”JACKIE MEETS KAREN” – 2 Rounds for time, TC 16min

  • 500m Row 
  • 25 Thrusters 20/15kg
  • 15 Pullups 
  • 50 Wallballs 
  • Rest 2min 

B. AMRAP30

2 Rounds of:

  • 20 DB Hang Clean n Jerk 
  • 50 Double Unders 
  • 40-20 Sync. Burpees 
  • 100m Run

– then –

2 Rounds of:

  • 20 Alt. DB Hang Snatch 
  • 100 Double Unders 
  • 40-20 Sync. Toes To Bar 
  • 100m Run 

– then –

2 Rounds of:

  • 20 Alt. SA Devilspress 
  • 150 Double Unders 
  • 40-20 Chest To Bar 
  • 100m Run 

AMRAP UNTIL TC

  • 50 Partner Wallballs 
  • 500m Row

Lördag

50MIN ROUNDS FOR QUALITY

  • 800m Machine (Bike = 1600m)
  • 16 Single arm DB sTOH
  • 400m Run
  • 800m Machine 
  • 6 Wallwalk
  • 400m run
  • 800m Machine
  • 2 Ropeclimb 
  • 8 HSPU
  • 400m Run
  • 800m Machine 
  • 16 T2B 
  • 400m run

Söndag

  • Deadlift 4×12 rep @ 60% 
  • Frontsquat 4×8 rep @ 75%
  • Benchpress 5*5 med Paus i botten @ 70-75%
  • Sälrodd 4x10rep @ 65% 
  • Hantelrodd 4×6+6

När som helst under passet:

  • 30 toes to ring 
  • 30 Ring rollout 

B. METCON – For time, TC 5min

  • Grace 
  • 30 clean n Jerk