WOD Vecka 31

Måndag

”DOUBLE TROUBLE” – For time,  TC 50min

METCON 1:

  • 800m Run 
  • 15 Clean n Jerk 
  • 15 T2B 
  • 15 Burpee To Target 
  • 15 STOH 
  • 800m run
  • Vikter: 60/42,5kg
  • RX+: 70/50kg

– rest 5min –

METCON 2:

  • 500m Row
  • 25 Pullups 
  • 25 Boxjump 
  • 50 D.U
  • 500m Row
  • 20 CTB 
  • 20 Pushups 
  • 50 D.U 
  • 400m Run 
  • 15 Snatch 
  • 15 OHsquat 
  • 50 D.U 
  • 400m Run 
  • 10 BMU
  • 10 Tireflip
  • 50.DU 
  • 300m Row 
  • 5 Ropeclimb 
  • 5 Wallwalks 
  • 50 D.U 

Tisdag

A. INLYFTNING (10min) – 3 rounds, från tom stång till 30%

  • 3 Deadlift 
  • 3 Snatch pull 
  • 3 Hang power snatch 
  • 3 OH squat

B. MAIN PART (18min) – E90S x 10 rounds
Build from 40%-75%

  • 1 Snatch pull 
  • 1 Snatch 
  • 1 Hang snatch

C. STRENGTH (10min)

Behind neck pushpress:

  • 5×5 @ heaviest comlex

D. METCON – For time, TC 10min

21 – 15 – 12 – 9

  • Alt. DB Snatch 
  • Lunges 
  • Toes To Bar

Onsdag

A. STYRKA (30min)

Deadlift: 

  • 8 @ 40% 
  • 8 @ 50% 
  • 5 @ 60% 
  • 5 @ 70% 
  • 4×5 @ 80%

Frontsquat:

  • 6 @ 40% 
  • 6 @ 50%
  • 3×12 @ 65%

B. METCON – Teams of 2, Divided any how

3 RFT TC 14min

  • 10 HSPU 
  • 20 Thrusters 50/35
  • 30 wallball 
  • 40m Farmers carry  140/100kg 

C. POSTMETCON STAB – E30sek x 10 rounds

  • Hollowrock 
  • Archhold 

Torsdag

A. STABILITET (8min) – 4 varv

  • 2 TGU 
  • 4 KB OH squat 

B. STRENGTH (30min)

Superset: 5 rounds 

  • Axelpress 8rep @ 60-75%
  • ”Hollow” Pushups 8-12 rep

Superset: 5rounds

  • Strict pull 6-10rep
  • Bent over row 8rep

C. METCON – ”Fyran”

4 rounds for time, TC 10min

  • 4 Powerclean 
  • 4 Pushpress 
  • 4 OHsquat 
  • Barbell: BW/0,75BW

Fredag

AMRAP50

2 Rounds of – 15-20min

  • 40 Am. KB Swing 24/16kg
  • 100 Double Unders 
  • 100m Run 
  • 30 Pullups 
  • 75 Double Unders 
  • 200m Run 
  • 20 KB Hang Clean N Jerk 24/16kg 
  • 50 Double Unders
  • 400m Run 

– then –

15min

  • 16 – 12 – 8 – 4 
  • Powerclean 50/35kg, RX+ 70/50kg
  • Frontsquats 50/35kg, RX+ 70/50kg
  • Burpee Over High Box 
  • 40m Farmers walk mellan varje varv @ 100/70kg

– then –

AMRAP UNTIL TCYou Go, I Go + 5/2.5kg/varv

  • 8 Toes To Bar
  • 6 Hang Clean 
  • 6 Shoulder To Overhead

 

  • Vikt: 50/35kg
  • RX+ 70/50kg

Lördag

50MIN ROUNDS FOR QUALITY

  • 2000m row
  • 5 Clean n jerk 50% 
  • 3000m Skierg 
  • 5 Clean n jerk 60%
  • 6000m Bikeerg 
  • 5 Clean n jerk 70%
  • 150 D.U 
  • 5 Clean n jerk 80%

Söndag

A. STRENGTH

  • Deadlift: 4×5 @ 80%
  • Closegrip Benchpress: 4×10 @ 70%
  • Sittande Axelpress, hantlar: 4×10 @ 70% 
  • Sälrodd 4x10rep
  • Utfallsgång 4x20m

När som helst under passet:

  • 40st Bicepscurl
  • 30st Ring rollout.

B. METCON – For time, TC 5min

21 – 15 – 9

  • DB Hang Clean n Jerk 22/15kg 
  • Pushups 
  • Situps