WOD Vecka 32

Måndag

FOR TIME, TC 50min

Chipper, down and up: 

  • 25 Wallball
  • 25 Toes To Bar 
  • 25 Deadlift 50/35
  • 25 KB swing 24/16kg
  • 25 Burpees
  • 25 Hang power clean 50/35
  • 25 Cal Row
  • 25 Pushpress 50/35
  • 25 KB Snatch
  • 125 D.U
  • 800m run 

Tisdag

A. STABILITET – EMOM 3 varv

  • Min 1: 4+4 Buttoms up press 
  • Min 2: 2+2 TGU 
  • Min 3: 4+4 KB wind mill 

B. STYRKA (14min)Behind neck jerk

  • 6x4rep @ 40-65%

C. MAIN PARTEMOM14

Min 0-6:

  • 1 Clean 
  • 2 Jerk 
  • 60-75% 

Min 7-14:

  • 1 Clean n Jerk, 75-90% 

D. METCON- ”Running DT” – 5 Rounds for time, TC 12min

  • 200m Run 
  • 9 Hang power clean 
  • 6 STOH 

 

  • Rx: 70/50kg
  • Rx+ 80/60kg

Onsdag

A. STYRKA (24min)

Backsquat:

  • 10rep @ 40%
  • 10rep @ 50% 
  • 10rep @ 60%

Paused Backsquat:

  • 4×5 @ 70-75%

Romanien Deadlift:

  • 4×8 @ 40-50% 1 RM Deadlift

B. MAIN PART (12min) – EMOM x 3 rounds

  • Min 1: 10-15 Wallball 
  • Min 2: 7-10 Thrusters 
  • Min 3: 6-10 Strict T2B

C. METCON – 2 Rounds for time, TC 10min

  • 400m Run 
  • 3 BMU 
  • 6 Squatclean @ 60% 1RM 
  • 12 HSPU

Torsdag

A. TEKNIK (10min) – Kipping Bar MU

Skalning:

  • Kipping C2b
  • Kipping Pullup

För avancerade – E90sek:  5rounds 

  • 8 CTB 
  • 4 BMU 

B. MAIN PART – EMOM 30min

  • Min 1: 6-12 Strict pullup
  • Min 2: 10 burpee + 5 Pushups 
  • Min 3: 4 Strict press+ 3 pushpress + 2 pushjerk @ 40% 1Rm jerk 
  • Min 4: 4 TGU 
  • Min 5: 3-5 Musclesnatch stång 
  • Min 6: 8-12 Bent over row

C. POST EMOM – Core: 8min

Tabata x 4 varv – 20sec jobb / 10sec rest

  • Hollow rock 
  • Hollow hold 
  • Arch hold 

Fredag

ON A RUNNING CLOCK

A. FOR TIME, TC 35min (00:00-35:00)

  • 200m Run 
  • 50 Double Unders + en övning / varv
  • 20 KB Swing 24/16kg
  • 20 Goblet Box Step Over 
  • 20 Burpees 
  • 20 Toes To Bar 
  • 20 Thrusters 40/30kg (RX+ 50/35kg) 
  • 20 Powersnatch 40/30kg (RX+ 50/35kg)

– 2min rest

B. AMRAP13 (37:00-50:00)

1,2,3… 

  • Chest To Bar, RX+ B.MU
  • Wallwalks 

10, 20, 30… 

  • Cal Machine 

Lördag

7MIN PER STATION, FOR QUALITY

Station 1: 

  • 500m row 
  • 2wallwalks 
  • 1 Ropeclimb 

Station 2: 

  • 800-1000m run 
  • 30 Boxstep ups 

Station 3: 

  • 3min Assaultbike / bikerg
  • 5 Strict pullup
  • 5 Däckvält 

Station 4: 

  • 5 min Skierg 
  • 2 min D.U 

Söndag

  • Bänkpress 6×3 @ 85%
  • Axelpress 5×5 75-80%
  • Hantelrodd 4×8+8
  • Sälrodd 4×10
  • Bicepscurl 4×8

När som helst under passet:

  • 10 Däckvält 
  • 20 GHD
  • 40 Hollow rock 

METCON – AMRAP 8min

  • 10 Lunge 50/35kg 
  • 20 Hollow rock