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WOD (248)

Pass vecka 39

Publicerad Friday, September 24, 2021 12:13

Måndag 27 september

 

A. Squat progg. Pass 1. Vecka 5/8

5-1-1-1-1-5 reps Frontsquats. 35 ->80%

4 Strict Pull-ups, extra work on excentric.

 

B. 3 sets of:
8-12 Strict Press behind neck
6/6 Single-leg Deadlifts, 2xKB

8/8 Split Squats

10-16 Switch Lunges

 

Tisdag 28 september
 

A. 5 rounds of:
8-10 Perfect Pushups (Banded?)

2/2 TGU

 

C. 10-20-30 reps of:
Box-Jumps

1-arm KB Snatch (5/5, 10/10, 15/15)

Burpees

Ring-Rows

 

Onsdag 29 september

 

A. 5RM Press, TC 10 min

 

B. Squat progg. Pass 2. Vecka 5/8

5-3-3-15-15 Backsquats. 35-50-65-77-77%. 5s paus at first rep.

8-10 One-arm Row, reps per arm.

 

B. 4 rounds of:
2 min ON/2 min OFF

12 Wall-Balls

6 Hanging Leg Raises/Toes To Bar

AMCAL Ski/Row (2 rundor av varje maskin)

 

Du börjar alltså varje runda med WB och HLR/TTB och resten av

tiden stakar/ror du  så långt du kommer tills det gått 2 min.

 

Torsdag 30 september

 

A. 5-4-3-2-1 reps of:
C&J (PC+PJ)

60s vila

Thrusters

60s vila

 

B. Deadlift or Hang Power Clean 2RM in 12 min

 

C. 5 min AMRAP of:
3-6-9-12 etc.

Alternate between

C&J
Sit-ups

 

D. 5 min AMRAP of:
3-6-9-12 etc.

Alternate between

Power Snatch
15 Double-unders/30 Single-unders

 

 

Fredag 1 oktober

 

7 rounds of:

10-5-5-4-3-3-3 reps Deadlift

2 wall-walks

7 Pull-ups

7 KB-Swings (high)

7 Burpees

7 K2E

7 Push-ups

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