WOD 4.1

Måndag:
A:

Skills
30s Hollow Rocks
30s Superman Rocks
30s Pull-up hold

B:
Power Snatch
6×3 70%

C:
Back Squat
4×4 75%

D:
For time:

15 Burpee Pull-ups
20 Deadlift 70/50
25 Toe2bar
30 Push-ups HR
35 KB Snatch 16/24 Alternating
400m Run

Tisdag:
A:

Skills
3 Rope Climb
DU teknik
15 GHD ext.

B:
Clean + Jerk
2+2 60%
2+1 65%
2+1 70%
1+1 75%

C:
AMRAP 10 min:
60/40
5 Power Clean
5 Push Press
5 Pull-ups

Onsdag:
A:

Kipping + MU

B:
Front Squat
5×5 70%

C:
EMOM
Samla 50 Burpees – Börja vare min med 5 Chest2bar
Samla 50 Box Jumps – Börja vare min med 5 Power Snatch 35kg

Torsdag:
A:

20s L-Sit
30s Handstand Wall
30s Superman Rocks

B:
Snatch Balance + OHS
2+2 Tunga reps

C:
For time:

500m Run
50 Wallball
50 Lunges
50 Pull-ups
50 Push-ups
500m Run

Fredag:
A:

Bänkpress
4×8 F

B:
Lutande Hantelpress
4×8 F

C:
Stång Rodd Stående
4×6 F

D:
Smala Pull-ups (Suppinerat grepp)

E:
Strikta Toe2Bar

Lördag:
A:

Back Squat
5×3 85%

B:
Deadlift
5×3 80%

C:
For time:
Par

500m Run
60 Pull-ups Partner Hang
70 Burpees
80 Toe2bar Partner Hang
90 KB Swing
1000m Run

Söndag:
A:

Front Squat
5×3 75%

B:
TGU
4×3 Per arm

C:
For time:
Par

2000m Rodd
400m Farmers Walk 2x 32/24
50 Box Jump Over
30 Toe2bar
60 Power Clean 55/40