WOD 3.7

Måndag:

A: Skills

4 Rope Climb
40s Handstand wall
20 Fällkniven m pinne

B: Clean&Jerk
60-70-80-90%

C: Back Squat
3×3 90%

D: Death by:
Power Clean 60/40
STOH 60/40
Box Jump 60/50
Tisdag:

A: Skills

20 Hollow Rocks
20 Superman Rocks
30s Pull-up Hold

B: Power Snatch + Squat Snatch
2+2 upp till 90%

C: For Reps

AMRAP 5 min:
5 Push-Ups
10 Air Squats
15 Pull-ups

1 min vila

AMRAP 5 min:
5 Air Squats
10 Pull-ups
15 Push-ups

1 min vila

AMRAP 5 min:
5 Pull-ups
10 Push-ups
15 Air Squats

Onsdag:

A: Skills
MU – Bar och Ring

B: Front Squat
6×2 80%

C: 27-21-15-9
KB Swing 32/24
Goblet Squats 32/24

$-out 500m ”run” m KB

Torsdag:

A: Skills
7+7 Rope Pull-ups
15 Ring Dips
20 Toe2bar

B: Snatch + Hang Squat Snatch + Snatch Balance + OHD
1 RM

C: For Time:
5 Rope Climb
10 Burpee Box Jump
15 Toe2bar
20 KB Snatch 10/10 24/16
25 Hang Power Snatch
300 Run
35 Push-ups HR
40 Lunges
40 Lunges
35 Push-ups HR
300 Run
25 Hang Power Snatch
20 KB Snatch 10/10 24/16
15 Toe2bar
10 Burpee Box Jump
5 Rope Climb

Fredag:

A: Bänkpress
5×4 80%

B: Smala Armhävningar
3x F

C: Sittande Axel press
4×4

D: Lats Drag
5×6 F

E: Strikt Toe2bar + Fällkniven med pinne
F + F

Lördag:

A: Deadlift / Snatch
1 RM

B: Press / Handstand wall
1 RM

C: Toe2bar
AMRAP

D: ”Flight Simulator”

Söndag:

A: Squat Clean

B: Jerk

C: ”Isabel”