WOD

WOD=Work Out of the Day, Dagens träningspass.

 

20 Maj

Strength Wod

10-8-6-4-2

Deadlift (Ökande vikt. Starts på 50% av 1 RM)

Strict Pullups

Wod 

For Time

2 Rounds of

25 Deadlift (1:60/40, 2:80/55. 3:100/70)

25 Chest2bar (Pullups)

25 Burpees over bar

19 maj

skill kipping pullups

Styrka Emom 12 min 

Min 1: 10 frontsquat

min 2: vila

min 2: 5 pushpress

min 4: vila

Wod ”fran”

 21-15-9 

Pullups

Thrusters

3 min rest

check out 800 m run (row)

17 maj

Team of two

Otm until finished  (tc 34 min)

even – collect as many calories as possible (one work one rest)

odd – complete following exercises (one work on rest)

– 50 hspu (3: strict/dificit 1: dificit Hr-pushups)

– 75 powersnatch

– 50 burpees over bar

Powersnatch

3: 42,5/30

2: 35/25

1: 30/20

 

16 maj

Oly Emom 10 min 

1 powerclean+1 squatclean 70 % 1 rm

wod: 15 min amrap 

400 m run

12 powerclean

12 boxjump

 

nivå 3 60/40

nivå 2 50/32,5

nivå 1 40/25

15 maj

strength 10 min tc

shoulderpress 1 rm

(Find your 1 rm)

rest 1-3 min between set

wod – every 3 min x 4

15 thrusters

12 pullups (3: c2b)

9 burpees over bar

(rest remaining time)

 

Endurance

Every 5 min x 5

20/15 calorie

200 m run

20 burpees (nivå 1: 15 burpees)