WOD 3.3

Månadag:

A:

Skills
3 Rounds
4 Rope Climb
4 Wall Climb
35s Ring Hold

B:

Snatch

5×3 80%

C:

Back Squat
6×2 77% (321)

D:

For reps

Min 1: Wallballs
Min 2: Pistols
Min 3: KB Swing 24/16
Min 4: Toe2Bar
Min 5: vila

x3

Tisdag:

A:

Skills
3 Rounds
17 GHD ext.
6 HSPU
17 Fällkniven

B:

Power Clean + Front Squat
2+2 70%
2+2 75%
1+3 80%
1+3 85%
1+1 90%

C:

14 min AMRAP
10 Hang Power Clean 45/30
10 Box Jump Over 60/50
Onsdag:

A:

Skills
Muscle-ups bar/ring

B:
Front Rack Lunges
4×8

C:

EMOM

Min 1:
3 Push Press 40/30
3 Lateral Burpees HR

Min 2:
4 —II—
4 —II—

Min 3:
5
5
osv…
Torsdag:

A:

Skills
3 Rounds
35/30
Ring Hold
L-Hang
Pull-ups Hold

B:
OHS
5×4 80%

C:
For Time:
400m Run
30 Pull-ups
40 Jumping Lunges
50 Push-ups HR
60 Air Squat
400m Run

Fredag:

A:

Hantel press
5×8 F

B:

Smala Armhävningar
5x Fail

C:

Stång Rodd
5×8

D:

GHD Ext
3×8 viktade

E

Fällkniven
4x Fail

Lördag:

A:

Back Squat
3×3 90% (311)

B:

Deadlift
5×5 75%

C:

For time:
Par:

500m Run
60 Burpees to target
60 Box Jump
60 Syncro Pull-ups
200m Body Carry

Söndag:

A:

Front Squat
5×5 77% (321)

B:

Press + Push Press + Split Jerk

C:

For time:
Par

1000m Rodd
45 Toe2bar partner hang
45 Push-ups med klapp
45 Kcal Assault Air Bike
45 HSPU
45 Partner Pistol squat
400m Run