WOD 3.1

Månadag:

A:

Skills
3 Rounds
30s Hollow rock
30s Superman Rocks
30s Pull-ups hold

B:

Hang Snatch + OHS
3+2 60%
2+2 70%
2+2 80%
1+2 90%

C:

Back Squat
3×6 70%

D:

For Time:
5 Muscle-ups
15 Power Clean 60/45
25 Toe2bar
35 Push-ups HR
45 Air Squats
55 Wallball
65 Double-unders
700m Run

Tisdag:

A:

Skills
3 Rounds
3 Rope Climb
30 Double-unders
15 GHD ext

B:

Clean Pull + Squat Clean
1+1 60-65-70-75-80-85%

C:

Split Jerk
4×3 70-80%

D:

15 min AMRAP

4 HSPU
8 Pull-ups
12 Deadlift 80/60

Onsdag:

A:

Skills
Muscle-ups

B:
Front Rack Lunges
4×6

C:

EMOM
Min 1:
3 Pull-ups
3 Jumping Lunges
3 V-ups

Min 2:
4 Pull-ups
4 Jumping Lunges
4 V-ups

Min 3:
5 Pull-ups
osv

Torsdag:

A:

Skills
3 Rounds
20s Planch Hold
30s Handstand Wall
10 Pistols

B:
Snatch Balans
3×6 70%

C:
For Time:
500m Row
40 Wallball 9/6
30 Pull-ups
20 Pistols
10 Deadlifts
500m Run

Flex Fredag:

A:

Hantel press
5×6

B:

Smala Armhävningar
4x Fail

C:

Stång Rodd
4×6

D:

GHD Ext
3×10

E

Strikt Toe2bar
4x Fail

Lördag:

A:

Back Squat
5×3 80%

B:

Deadlift
5×5 75%

C:

For time:
Par:
Bygg upp till maxlyft i Snatch (5min)

När 5 min har gått kör ni direkt:

70 Wallball
60 Snatch 35/20
50 Air Squats
40 Pullups
30 Deadlift 70/50

Söndag:

A:

Front Squat
5×6 75%

B:

Rope Climb Teknik

C:

For time:
Par

30 GHD Situps
30 Pullups
30 Hang Squat Clean 60/45
3000m Row