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WOD (187)

Pass vecka 33

Publicerad Sunday, August 11, 2019 17:08

Måndag 12 augusti

 

A. Establish a Heavy set of:

1 Clean & Jerk

B. For Time:
20 Clean & Jerk 60/40kg or 60% of A.

20 TTB/HLR
20 Burpees
20 Pull-ups

20 ca of a cardiomashine 

 

Tisdag 13 augusti

 

A. 3-4 sets of:
8 Windmill Side Lunges
8-12 Archer Row

 

B. EMOM 9 min
M1: 5 Atlas Stones
M2: 30s Walking Pushups
M3: 45s Farmers Walk

 

C. 4 rounds of:
30s Sidethrow Ball
30s Mountain Climbers
30s Switch Lunges
30s Rest


 

Onsdag 14 augusti

 

A. 4 sets of:
5 Half Getups left
5 Sitting Press left

5 Half Getups right
5 Sitting Press right

 

B. 4 sets of:
20 Kettlebell swings

20 Zombie Walks

 

C. 4 sets of:
10 Push-ups + 2 Skoulder Taps

20 KB Crunches

 

Torsdag 14 augusti

 

A. Establish a Heavy set of:
3 Backsquats
TC 10 min

 

B. E2,5M i 10 min
8 Backsquats @ 80% of A
5 Strict Pullups, 5s excentric

 

C. 3 sets of:
10 SidePlank Revers Flyes
10 Dumbell Curls
20-25 Jumping Pullups

 

Fredag 16 augusti

 

2 rounds with

2 min ON/2 min OFF

 

Row Mashine
Ski Erg

Air Bike

Clean & Press

Half Snatch
Ball over shouder
BBJO (Burpee Box-jump over)

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