VECKANS WODAR

Måndag 13/8

Uppv. Rörlighet axlar, scapular depressions,
Teknik. Man-makers
A 4 rounds of:
3 rep weighted pullup
alt. 3 neg. Pullups
vila 1 min
8-10 KB Press (2 x KB)
vila 2 min mellan set
B AMRAP 2 min: strikta pullups
alt. Ringrows
C AMRAP 12 min:
8 Manmakers 15/9kg
8 Box stepovers 15/9kg
16 Tuckcrunch

Tisdag 14/8

Uppv. Shuttleruns, Komplexfemman
Teknik. Squatclean
A Every 90s for 6 sets:
3 Squatcleans
starta på ca 65% och lägg på varje set
B Liquid Laugh
3 Rounds:
1 Minute FR KB Backstep lunges 20/16kg
1 Minute Double Unders
1 Minute Shuttleruns
1 Minute Rest

Onsdag 15/8

Uppv. Bearwalk, candlestick rolls, pushups
Teknik. Skin the cat
A 3 rounds of:
2-4 Skin the cat
5-10 ring pushups
direkt in i:
45-60s Handstand hold facing wall
vila 1 min
AMRAP Bodyrows
B EMOM 12 min:
1) 3-6 Windshield wipers
2) 9-15 rep Airsquats + Pushups
3) 10s L-sit or tucksit hang + 20-30s Deadhang from bar
4) 8-15 Burpees
C Tabata
Archrocks/Hollowrocks

Torsdag 16/8

Uppv. Bearcomplex
Teknik. Hangcleans
A DT

5 rounds of:
12 DL 70/50kg
9 Hangpowercleans
6 STOH
välj en vikt som är max 70% av 1RM
B 3 rounds of:
8+8 rep Sidoplanka med powellraise
använd liten viktplatta
1 min plankohold
vila 60s

Fredag 17/8

Uppv. Rörlighet baksida, pushups, squats
Teknik. DL med stegrande belastning
A 4 rounds of:
8 rep RDL
vila 1 min
4-6 rep Box HSPU (L2 strict HSPU) vila 2 min
B 2 rounds of:
B1 AMRAP 3 min:
2-4-6…osv of:
Frontsquat 43/30kg
Shoulder to overhead
Barfacing burpees
vila 2 min
B2 AMRAP 3 min:
15 Burpees
15 Wallballs 9/6kg
vila 2 min

Lördag 18/8

Uppv. Löpning, squatjumps
Teknik. Powersnatch
TEAMWOD (Teams of 2)
For time:
400m run with medball 9/6kg
then:
5 rounds of (Split anyhow):
30 Ballslams 9/6kg
30 Tuckjumps
15 Pullups
15 Powersnatch 35/25kg
then:
400m run with medball 9/6kg