VECKANS WODAR

Måndag 16/7

Uppv. Squats
Teknik. Backsquats med stegrande belastning
A Backsquats 5-5-4-3-3
B EMOM 10 min (Team of 2, varannan min):
100m sprint
AMRAP Thrusters 43/30kg resterande tid

Tisdag 17/7

Uppv. TGU, Windmills, scap.depressions
Teknik. TGU
A 4 sets of.
3-5 Chinups + 10s Hold on top on last rep vila 1 min
3-5 Archer Ring pushups/arm
vila 1 min
B Almost Arnie
For time:
11 TGU Right hand 24/16kg
25 KB Swing
11 One arm OHS, Left hand
25 KB Swing
11 One arm OHS, Right hand
25 KB Swing
11 TGU Left hand
C Samla ihop till 1 min av:
L-sit or tuck sit on paralettes/boxes
Timecap: 4 min

Onsdag 18/7

Uppv. Shuttleruns, squats, down & Ups
Teknik. Powercleans
A  Almost Josie
600m run
then:
3 rounds of:
30 burpees
4 Powercleans 70/50kg
6 Frontsquats 70/50kg
then:
600m run
Timecap 20 min

Torsdag 19/7

Uppv. Candlestick rolls, pike pushups
Teknik. Pistolsquats
A Every 5 min for 6 sets:
8 HSPU alt. Box HSPU alt. Handstand Hold
10 Knees to elbows
12 One arm KB hangclean + jerk 22,5/15kg
14 alt. Pistols alt. Lunges
vila resterande tid

Fredag 20/7

Uppv. Pressar, hopprep
Teknik. Jerk
A 5 sets of:
1 Pushpress
1 Pushjerk
1 Split Jerk
vila 2 min mellan set
B 5 rounds of:
40 Double unders alt. X3 Singel
12 Pushpress 40/30kg (L2: 52/35)
10 TTB

Lördag 21/7

Uppv. Bearcomplex
Teknik. Cleans
A 12 min to find a heavy complex of:
1 Clean + 1 Hang clean
B TEAM OF 2-  AMRAP 18 min (split anyhow):
20 Medballclean to throw over box 9/6kg
30 Boxjump over
40 KB Snatch 24/16kg
50 Partner situps 9/6kg (both)
Bollen får inte nudda golv- förutom på
medballcleans o situps förstås