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WOD (187)

Pass vecka 14

Publicerad Friday, March 27, 2020 05:30

Måndag 30 mars

 

A. Test: 1RM Clean & Jerk

 

B. 16 min AMRAP
6 Snatch

9 Wall-Balls

12 Pull-ups

 

Tisdag 31 mars

 

A. Test: 15RM Deadlift
B. Test: 1RM TGU

 

B. 60/20 x 3
Test: 2x10m Walking Lunges DB OH
Ring-Rows

Boat 2 Extension + Arch Hold

 

Onsdag 1 april

 

3x 8 min AMRAPs, 2 min vila

 

8 cal Ski-erg (ev rodd)

8 Push-ups

8 Strict Sit-ups

--------------------

16 Jumping Pullups

8/8 Knee to elbow in Sideplank
16 Low Swings

-------------------

8 TTB 

8 Burpees

8 DB Snatches

 

Torsdag 2 april

 

A. Test: 10RM Press

 

B. Test 5RM Push Press

 

C.Test: AMRAP Strict Pull-ups (runt 10 reps)

 

D. Test: 15RM Backsquats

 

 

Fredag 3 april

 

"Team Endurance WOD"

Samma pass som 15 nov 2019
One work/One rest.

 

Min 0-4:

Row/Ski-Erg/Air-Bike

 

Min 4-10:
3 Pull-ups
6 Push-ups
9 Squats

(1 whole lap each)


Min 10-14:

Row/Ski-Erg/Air-Bike


Min 14-20:
2-4-6-8-10-12 o.s.v
Deadlift + Hang Power Clean + Frontsquats
Skivstång eller Kettlebells


Min 20-24:
Row/Ski-Erg/Air-Bike

 

Min 24-30:

3 TTB/HLR
6 Sit-ups
9 Squats

 

 Min 30-36:
60 Thrusters
AMRAP Partner Burpees

 

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