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WOD (198)

Pass vecka 5

Publicerad Saturday, January 25, 2020 00:00

Måndag 27 januari

 

A. EMOM 7 min

1 Power Snatch + 1 Hang Power Snatch

 

B. Partner up. One work/One rest.

5 rounds of:

4 Bear Complex rounds (2 in a row per person

20 Pull-ups

 

Bear Complex is:1 Power Clean, 1 Frontsquat, 1 Push Press, 1 Backsquat, 1 Pushpress

 

C. E3M 9 min

5  Deadlift or Clean Pull, silent TnG

60s Landmine Core Rotation

 


Tisdag 28 januari

 

A. 5 sets of:

6 KB Swings

6 KB Cleans

6 Pushups on KB

 

Go heavier than last week.

 

Use 2 KB.

 

B. 3 sets of:
16 Renegade Rows

 

C. 3 x 30/30/30s On/On/Off

30s D-Ball over shoulder + 30s D-Ball Squats

30s TGU Sit-up, right arm + 30s TGU Sit-up, left arm

30s Reverse Lunges KB OH, right arm + 30s Reverse Lunges KB OH, left arm

 

 

Onsdag 29 januari

 

20 min AMRAP of:

8/8 DB (Hantlar) Clean & Jerk

16 Box-jumps

16 Ring-Rows

16 Low Swings 16/24kg

 

Pilates kl. 18.20.

 

Torsdag 30 januari

 

A. Build up a heavy set of:

Shankle Complex-ish

E2M 10 min

2 rounds of:

1 Deadlift

2 Hang Clean Pulls

1 Hang Clean

2 Jerks

 

B. E2M 18 min

5-4-3 reps Waveloading, 3 waves

Backsquats

Hand stand pushups, skalade varianter för de som behöver.

 

C. 3x

30s 1-arm Band Row + 1-arm Press (same time)

30s 1-arm Band Row + 1-arm Press (same time, change side)

60s Farmers Walk

30s Rest

 

 

Fredag 31 januari

 

Team of 2

 

2 rounds of "Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

 

AMCAL rest of the time-
TC 40 min

 

Lördag 1 februari

 

TBA

 

 

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