VECKANS WODAR

         

Wod Måndag 18/5

Uppv. Rörlighet baksida & bearcrawl
Teknik. Single arm ringplank hold
A 10-8-6-4-2 reps of:
Singel arm ringrow/arm
Ring pushups
Single arm ringplank hold (sek)
vila som behövs mellan övn o set
B 2 rounds of intervals:
B1 AMRAP 4 min:
12 Wallballs
6 Devilspress 15/9kg
vila 2 min
B2 AMRAP 4 min:
16 Slamball
8 KB Powercleans 24/16kg
vila 2 min

Wod Onsdag 20/5

Uppv. Pushups, scap.depressions, lätta swingar
Teknik. KB Pushpress
A 4 rounds of:
3-5 rep chinups (Weighted, strikt, neg)
vila 30s
8 rep KB Single arm pushpress/arm
vila 30s6-12 rep Single or double leg ext.*

vila 1-2 min
B 3 rounds of:
30 Burpees
30 KB Swing 32/24kg
30 H.R. Pushups
*On parallettes or boxes

Wod Torsdag 21/5

Uppv. Hopprep, bearcomplex, pushups
Teknik. Squatcleans
A Bygg upp till en tung squatclean inom 12 min.
B Elizabeth

21-15-9 reps of:
Squatcleans 61/43kg alt. Max 75% of A
Ringdips alt. Boxdips
C 3 rounds for quality:
15 Bandpulls
10-15 GHD Hip ext. Alt. Supermans
10 single leg V-ups alt. Tuck crunch

Wod Lördag 23/5

Uppv. Hollow/arch, hopprep
Teknik. Toes to bar
A Find max Toes to bar alt. Benlyft
B EMOM 10 min:
1) 30-40% of A TTB/Benlyft
2) 30-50 Double unders alt. Öva DU
C AMRAP 10 min:
10 KB Snatch 24/16kg
20 Goblet hold lunges (step back)
30 Mountainclimbers