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WOD (248)

Pass vecka 38

Publicerad Saturday, September 18, 2021 00:00

Måndag 20 september

 

A. 4 set av:

10-8-6+ Press

2 Squat Cleans + 2 Hang Squat Cleans

Du höjer vikten varje set.
T.ex 20-25-30kg

 

B. Backsquat progg. Pass 1. Vecka 4/8

5-5-20 Backsquats 35-55-70%. 5s paus at first rep of every 5 rep set.

 

C. EMOM 5 min

3-4 Exc Strict Pullups

 

D. 3 sets of:
AMRAP Strict Press behind neck
6/6 Single-leg Deadlifts, 2xKB

6+6 (reps per ben) Bulgaran Split Squats + BSS jumps

 

Tisdag 21 september
 

A. 4 rounds of: 

30s Crunches

30s Burpees

30s Alternating Gorilla Rows

30s Half Burpee with ball

60s Rest

 

B. 21-15-9 KB Snatch.

21 reps per sida, sedan 15 reps per sida o.s.v.

 

Onsdag 22 september

 

A. Clean & Jerk Capacity

 

B. Backsquat progg. Pass 2. Vecka 4/8

5-4-3-20 Backsquats. 30-45-60-72%. 5s paus at first rep of every short set.

10/10 One-arm band rows

 

B. For time:
10->1 Strict Pull-ups

20->2 Push-ups

3 Hang Squat Cleans between every round

 

Torsdag 23 september

 

A. You Go, I Go

10 C&J

9 Thrusters

8 C&J

7 Thrusters

6 C&J

5 Thrusters

4 C&J

3 Thrusters

2 C&J

1 Thruster

 

B. Deadlift or Hang Power Clean 3RM in 10 min

 

C. For time:

10 Burpees + 10 Power Snatch 60%

12 Burpees + 8 Power Snatch 68%

14 Burpees + 6 Power Snatch 75%

 

 

Fredag 24 september

 

A. "Dead Karen"

15 rounds of:

10 Wall-Balls

2 Deadlift @ 60-70% 1RM Deadlift

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