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WOD (198)

Pass vecka 6

Publicerad Saturday, February 01, 2020 15:28

Måndag 3 februari

 

A. EMOM 7 min

1 Power Snatch + 1 Hang Power Snatch

 

B. Partner up. One work/One rest.

5 rounds of:

10 Power Clean

10 Push Jerks

10 Kipping Pullups (CTB if it´s to easy)

 

 

C. E3M 9 min

5  Deadlift or Clean Pull, silent TnG

60s Landmine Torso Rotation

 


Tisdag 4 februari

 

A. 5 sets of:

2/2 TGU

6 KB Swings

6 KB Cleans

 

Use 2 KB on swings and cleans.

 

B. 4 x 40/20s On/Off

Heavy D-Ball Slams

Walking Lunges with 1 KB OH

Burpee Grasshopper

Ring Push-ups

 

Onsdag 5 februari

 

20 min AMRAP of:

6 TTB

18 Gorilla Rows

36 Double-unders

 

Pilates kl. 18.20.

 

Torsdag 6 februari

 

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 7 februari

 

Team of 2

 

5 sets of

6 min AMRAPs 

30 cal cardio

AMRAP "Cindy"

 

Rest 1 min

 

 

Lördag 8 februari

 

TBA

 

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