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WOD (179)

Pass vecka 22

Publicerad Friday, May 22, 2020 00:00

Måndag 25 maj

 

A. Test av (1 Clean) 1 PushPress + 1 Jerk

E2M 14 min

3+3

3+3

2+2

2+2

1+1

1+1

1+1

 

B. Team WOD
5 rounds of:
20 Thrusters, ca 40% av A-delens tyngsta lyft.
20 Pull-ups

 

Tisdag 26 maj

 

A. 4 sets of:

12 Bänk Roddar

10 OH Lunges, skivstång på raka armar. Lätt vikt för den mindre rörliga.


B. 4 set av:
40s Ring-Dips
40s Sit-ups
20s Squat Jump + Switch Lunges

20s Battle-ropes

120s Rest

 

Onsdag 27 maj

 

"Pentathlon"

 

Nu är det FINAL!
Vi tar bort en minuts vila, pga tidsbrist.
Vi testar någon gång längre fram med full vila.

 

Så det bli 6 min arbete per övning och 4 min vila, istället för 5 min.

Lånat texten nedan av: https://www.ikmf-world.com/ikmf-pentathlon/

 

The maximum rep counts are as follows. These are deemed as realistic numbers that can be achieved within the given time constraints and with good form. No additional points are scored for reps over the preset maximum.

  • Cleans 120 reps
  • Long cycle press 60 reps
  • Jerks 120 reps
  • Half snatch 108 reps
  • Push press 120 reps

The competitors are allowed to choose a maximum of 5 different weights for their kettlebells. Those bells can then be used for whatever discipline they choose. No changing of the weight is allowed once the athlete starts that particular discipline and no setting the weight down until the 6 minutes are up. If the weight is set down whilst there is still time left on the clock, the set is ended but all reps will count up to the point when the bell was placed down. Also, if the competitor hits maximum reps whilst still having time on the clock, the kettlebell will be put down and that competitor will gain additional rest. However, by and large, with correct form and proper judging, this is unlikely to happen.

 

  • 8 kg = 1 point
  • 12 kg = 1.5 points
  • 16 kg = 2 points
  • 20 kg = 2.5 points
  • 24 kg = 3 points
  • 28 kg = 3.5 points
  • 32 kg = 4 points
  • 36 kg = 4.5 points
  • 40 kg = 5 points

This continues right up to 72 kg! Intermittent weights such as the 10, 14 and 18 can also be included with the additional values of .25 so a 14 would be worth 1.75

If the competitor performs 100 reps with the 24 kg bell in the half snatch then this is worth 100 (reps) x 3 (points) = 300 points

 

All five scores are added up in this way to create a total score.

 

 

Torsdag 28 maj


A. Jobba upp ett tungt set av:
1 Clean & Jerk

B. Jobba upp ett tungt set av:
1 Front Squat

C. E3M 9 min
3 Clean Deadlifts
10+10 Hantelpressar + Curls, repsen kan variera här från 8-12 reps
 

 

Fredag 29 maj

 

Team of 3
3x10 min AMRAP, 2 min vila
You go, i go med "Cindy" varv:
5 Pull-ups 
10 Push-ups

15 Squats

 

En person löper 400m (alternativt kör konditionsmaskin)

 

 

Lördag 30 maj

 

Cirkelträning

 

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