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WOD (194)

Pass vecka 37

Publicerad Wednesday, September 02, 2020 12:50

Måndag 7 september

 

A. EMOM 5 min

Heavy Singles Clean & Jerk

 

B. Team of 2. You Go, i Go.
5 rounds of:
5 Pull-ups

10 Wall-Balls

1 Squat Clean + 2 Jerk @ ca 85% av A.

 

C. E2M 6 min
Frontsquats 3-3-3+

 

Tisdag 8 september 

 

A. 3x 40/20s ON/OFF
KBS
KB Push Press

 

B. 3x 40/20s ON/OFF

Atlas Stones (D-ball)

1-Arm Band Row

 

C. 3x 40/20s ON/OFF

Landmine Rotations

Sprinter Split Squat

 

D. 3x 40/20s ON/OFF

Box-jumps

KB Snatch

 

Onsdag 9 september

Likt pass förra veckan, men inte samma varvantal.

 

A.  Team of 2.

Change partner after a whole round with 2 excercises.

 

4 rounds each of:
5 Hang Power Cleans. 65% av 1RM Clean

5 Pull-ups

 

5 rounds each of:
3 Hang Power Cleans. 75% av 1RM Clean

10 Ring Pushups

 

6 rounds each of:

1 Hang Power Clean 85% av 1RM Clean.

1 Handstand to wall + 5 Burpee Mountain climber

 

Torsdag 10 september

 

A. E90s 10.30 min
1 Snatch + 1 Hang Snatch + 2 OHS

 

B. E2M 10 min

1 Frontsquat

2 Jerks

1 Frontsquat

 

C. E2,5M 10 min

3 Clean Deadlifts
8-12 Sittande Axel pressar

 

Fredag 11 september 

 

5 min:
50 Goblet squats 16/10kg

AMRAP Burpees

 

2 min vila

 

5 min:
50 Sit-ups
AMRAP Russian Swings

 

2 min vila

 

5 min:
50 reverse Lunges 16/10kg

AMRAP Boxjumps

 

2 min vila

 

5 min:
50 Thrusters, press 1 KB 12/8kg

AMRAP Row/Ski

 

Lördag 5 september

 

Cirkelträning.

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