VECKANS WODAR

         

Wod Lördag 18/1

Uppv. Värm för kommande övningar
Teknik. Pushpress
A 12 min for both partners to find a heavy set of:
3 rep Pushpress (from rack)
B AMRAP 14 min:
AMAP Unbroken wallballs
each switch and buy in:
10 syncro burpees
6 pistols
8 KB Swing 32/24kg*
* Välj utmanande vikt du klarar 8 rep i rad på.

Wod Måndag 13/1

Uppv. Monsterwalk, squats, pressar
Teknik. Frontsquat med ökande bel.
A Go every 3 min for 4 sets:
6/5/4/3 Frontsquats
B 2 Rounds for time of:
21 Deadlift 43/30kg
15 Thrusters
9 Hangclean & Jerk

Wod Torsdag 16/1

Uppv. Shuttleruns, Scap.pushups, bandpulls
Teknik. Russian dips
A 3 rounds of:
A1  1-5 rep of each exercise:
Bottom half leglifts
Leg ext (single or double) from tuck
Strict leglift as high as possible
5-10s L-sit alt. Tucksit hang
A2 1-5 rep of each exercise:
Chickenwings 90 ° on boxes
Russiandips on boxes
Dips on boxes
vila som behövs mellan komplex och set.
B 4 rounds for time of:
200m run
25 Abmat situps
20 Russian twist KB (utmanande)
15m Single arm KB Frontrack walking lunges (7,5m Right +  Left)

Wod Onsdag 15/1

Uppv. Bearcomplex, pushups
Teknik. Squatclean
A On a running clock, first find:
A heavy set of 2 rep Squatclean
then, change weight for B, and at minute 10 perform:
B The chief
5 rounds of:
3 min AMRAP:
3 Powercleans 61/43kg*
6 pushups
9 squats
vila 1 min mellan AMRAPs
*Välj en vikt som är max 75-80% av A.
Total time: 30 min