WOD 3.2

Månadag:

A:

Skills
2 Rounds
4 Rope Climb
10 Ring Push-ups
15 Wallball 6/9

B:

Snatch + Snatch Balance

2+2 60%
1+2 70%
1+2 75 %
1+1 80%
1+1 85%

C:

Back Squat
6×4 75% (421)

D:

For Time:
1 – 4 Rope Climb
2 – 6 Goblet Squats 32/24
3 – 8 Pistol squat
4 – 10 Pull-ups
5 – 12 KB Swing 32/24
6 – 14 Kcal Row

Ordning:

1, 12, 123, 1234, 12345, 123456
Tisdag:

A:

Skills
3 Rounds
15 GHD ext.
40 Double-unders
15 Fällkniven

B:

Power Clean + Front Squat + Jerk
2+2+1 70%
1+2+1 75%
1+2+1 80%
1+2+1 85%
1+1+1 90%

C:

15 min AMRAP
12 Power Clean 60/40
24 Toe2Bar
48 Wallballs 9/6
Onsdag:

A:

Skills
Muscle-ups bar/ring

B:
Front Rack Lunges
4×4

C:

EMOM

6 Ring Dips
4 Pull-ups Strikt
2 Deadlift 100/60

Torsdag:

A:

Skills
3 Rounds
30/30
Ring Hold
L-Hang
Pull-ups Hold

B:
Snatch Balans + OHS
5x 2+2 80%

C:
For Time:
50 Box Jump 60/50
50 Pull-ups
50 Lunges
50 Push-Ups
500m Run

Fredag:

A:

Hantel press
5×4 + Dropset

B:

Smala Armhävningar
5x Fail

C:

Stång Rodd
5×5

D:

GHD Ext
3×8 viktade

E

Strikt Toe2bar
4x Fail

Lördag:

A:

Back Squat
6×4 85% (411)

B:

Deadlift
6×2 85%%

C:

For time:
Par:

20 Lateral Burpees over Bar
30 Box Jump Over
40 Clean 60/40
50 Wallboll
60 Double-unders

Söndag:

A:

Front Squat
6×3 80% (331)

B:

Double-unders Teknik

C:

For time:
Par

400m Run
60 Toe2bar
80 Jumping Lunges
100 Burpees to target