UGENS PROGRAMMER

UGE 48

WOD:
A)
5RFT
600/400m ro
20 KB-Snatch
10 Burpees to plate
@24/16kg
TC: 22min

B)
3RFQ
12 DB-Row
12 Banded pull aparts

Styrke/skill:
E90SF12M
1 Clean pull
1 Power clean
2 Front squat
1 Push jerk
@arbejd op til dagens tungeste af ovenstående complex

WOD:
A)
E3MOM15
Min. 0-2:
15 Box jump overs
Max reps clean & jerk @ 85% af dagens tungeste complex
Min. 2-3:
Pause

B)
4RFQ
12 Barbell backstep lunges
6+6 Db-windmill

Selvstændig opvarmning

 

1) E75S 20 MIN
1 x Snatch High Pull + 1 x Squat Snatch

 

2) E2MOM 16 MIN
3 x Hang Squat Clean

 

3) E2MOM 12 MIN
6-6-4-4-2-2 x Push Press

 

4) E2MOM 12 MIN
3 x Deficit DL @AHAFA

 

Styrke:
E90SF9M
8 DB-floor press

 

WOD:
A)
AMRAP16
21/18cal Ass. Bike
12 Devils press
10 Bumper plate situps

 

B)
AMRAP5
8 Flutter kicks
5+5 Pallof press

5RFT
20 DB snatch
10 Burpees
20 DB hang power cleans
20cal ro
20 DB Push Press
8 Burpees over roer
TC: 38min

Skill:
Bar muscle up/chest to bar/pull ups

WOD:
6RFT
75 Double unders
20 Wall balls
5 Bar muscle ups/8 C2B/pull ups
TC: 24min

WOD:
A)
”Mikko”
EMOM32
1: 10/7cal ro
2: 10/7cal ass. bike
3: 10/7cal ski-erg
4: Rest
– hver runde øges med 1cal så længe det er muligt

B)
3x max weighted push ups