Uge 13

Ugens programmer

Se programmerne for den indeværende uge og find ud af, hvad dagens WOD i CFV har at byde på.

Skill:
Rope Climb

WoD:
Team Wod 2&2
30s/30s
60 Wall Balls
40 Burpees
20 Box Jump Overs

10 Synkrone Alt. Devil’s Press

30s/30s:
90 Wall Balls
70 Burpees
50 Box Jump Overs

10 Synkrone Alt. Devil’s Press

Stafet:
20 Rope Climbs

@rx 22.5/15kg – sc 15/10kg
TC: 16min

Skill:
Wall Walks

Wod:
5RFT
400/300m Ski
20 T2B
3 Wall Walks

TC: 22min

Styrke:
E2mom10
5-5-4-3-2 Dødløft (stigende vægt)

E2mom10
5-5-4-3-2 Push Press (stigende vægt)

Workout:
1) YGIG
Target: 2500m Ro
A: Ro
B: 12 KB Dødløft
     50m Farmer Carry
TC: 13min

2) YGIG
Target: 2500m Ski
A: Ski
B: 12 HR Push-ups
     20m Sled Push
TC: 13min

Core Finisher
2 Runder (40s/20s)
1: Pike på Roer
2: KB Standing Oblique Crunch
3: Plank KB Pull Through
4: KB Russian Twist

Skill
Power Clean

Wod:
Amrap12
18/15cal Ro
8 Burpee Over Roer
8 Power Cleans
@rx 50/35kg – sc 40/25kg

– 2min rest – 

Amrap8
9/7cal Ro
4 Burpee Over Roer
4 Power Cleans

@rx 70/50kg – sc 50/35kg