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WOD (187)

Pass vecka 50

Publicerad Tuesday, November 27, 2018 09:51

Måndag 10 december

 

A. 1RM Thruster

 

B. Team of 2
CrossFit Open 11.6 & 18.5

 

AMRAP 10 min (instead of 7)
3-6-9-12-15-18 etc.
Pullups, kipping teknik fokus (instead of CTB)

Thrusters, use 2 DB, but press 1 (instead of 45/29kg barbell)

 

Start with 3 pullups each, then move to the dumbells and complete 3 reps each.
Continue with pullups but do 6 reps each etc.

 

Tisdag 11 december

 

A. 1RM Heavy Ball Clean

 

B. Team of 2
3x 20s Split squats + sprint

 

C.Team of 2

3x 30s Pushups

 

D. AMRAP 10 min

10 V-ups/Tuck-ups
10 Ball-slams

5/5 Excentric One arm Ring-Rows

 

 

Onsdag 12 december

 

A. 1RM power Clean

 

B. 2x3min AMRAP
4 Power Clean ca 60% 60/40kg, scaled 40/30kg
8 Sit-ups

 

Rest 1 min between rounds

 

C. 2x3min AMRAP

5/5 Dumbell Clean 22,5/15kg, scaled 15/10kg
30s Double-unders

 

Rest 1 min between rounds

 

 

Torsdag 13 december

 

A. 1RM Barbell Push Press (1-5RM with KB)

 

B. EMOM i 7 min
5 Strict or kipping Pullups

5 Squat Jumps

 

C. EMOM i 7 min
4/4 One-arm KB Press
4/4 Reverse alternating Lunges 

 

Start with 4 presses + 4 alternating Lunges. KB fronracked on one side.
Then change to the other side and do the same thing.

 

 

Fredag 14 december

 

A1. Jobba upp en tung 4:a Deadlift
A2. Work on Ring Push-ups

 

B. Team of 2 "Angie"

100 Pullups 

100 Pushups

100 Sit-ups

100 Squats

 

EMOM 1 Deadlift
(Each person deadlifts E2M)

 

Split the reps so you do 50 pullups each. Change with your partner when you want.

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