Veckans WODar

Måndag 12 feb

Måndag
Uppv. Rörlighet axlar, pike pushups, medball cleans
Teknik. HSPU
A 10 min to find a 3 rep Powerclean
(prepp inför B)
CFG Open 15.4
B AMRAP 8 min:
3 HSPU
3 cleans 84/56kg
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
adding 3 HSPU each round, 3 cleans every 3 Round

Tisdag 13 feb

Tisdag
Uppv. Hopprep, Down & Ups, scap.pulls
A 4 rounds of:
3-5 strict Pullups
6-8 Ringrows
Vila 90s mellan set
B Ghost
6 Rounds of:

1 min Pullups
1 min Burpees
1 min DU alt singles
1 min Rest

Torsdag 15 feb

Torsdag
Uppv. Rörlighet axlar, pushups, shuttleruns
A 10 min Öva FS-Grip MU transition
alt. FS-Ringrows
B Every 2 min for 5 sets:
1-5 Ringdips
15-30s Handstand facing wall
Level 2: 1 strict Ring MU+1-2 Ring dip
C AMRAP 12 min:
400m run (row)
7 Toes to bar
15 Hollowrocks
8 Pushups

Fredag 16 feb

Fredag
Uppv. Burgener warmup
Teknik. Powersnatch
A 4 x 1.1.1 Hang Powersnatch
B OPEN 18.0Repeat
21-15- 9
Alt. DB Snatch 22,5/15kg
Burpee over DB
Timecap: 6 min
Vila 5 min

Then:
21-15- 9
Alt. DB Snatch 22,5/15kg
Burpee over DB
Timecap: 6 min

Lördag 17 feb

Lördag
Uppv. Squats, Boxwalk, spiderman
Teknik. Clusters
A 10 min to find a heavy Cluster
B TEAM WOD- For time:
Every 2 min: 5 syncro Barfacing Burpees
30 Clusters 50/35kg
60 Pullups
90 Boxjumps 60/50cm
200m Farmers Walk 32/24kg
(split anyhow på övningar, båda
gör burpees)