GRUPPASSENS WODS

A1/ Close grip bench press

• 5 reps x 5 set RPE 8

A2/ single arm db row

• 6/6 reps x 5 set

För tid

• 18 Goblet squat
• 18 Hang clean & jerk
• 18 Burpee over db
• 12 Goblet squat
• 12 Hang clean & jerk
• 12 Burpee over db
• 8 Goblet squat
• 8 Hang clean & jerk
• 8 Burpee over db

A1/ Half kneeling Landmine Press

• 10 reps x 3 set

A2/ Seated Balboa Raises

• 10 reps x 3 set

B1/ Straddle Plate Raises

• 10 reps x 3 set

B2/ Landmine Clean & Press

• 5/5 reps x 3 set

KB Complex

6 varv för tid (3 per arm)

• 12 Single arm kb swing
• 10 kb hang clean
• 8 kb Shoulder 2 overhead
• 6 kb power snatch

"Cindy meets the devil"

• 1-2-3-4-5-6-7-8-9-10
• s.a Devil press 22,5/15kg

Mellan varje set, gör 1 varv av "cindy"

• 5 Pull up
• 10 Push up
• 15 Air Squats

A1/ E90S x 10

Alternera mellan :

• 10 reps Pendlay Row
• 10 Lying db curls

4 min ON / 2 min OFF x 3

• 20 db power snatch 22,5/15kg
• 50 Hopprep
• 20 Hang Clean 50/35kg
• Max Shuttle Run 10m

A1/ Back Squat

• Inom 10min, bygg upp till en tung 2:a för dagen RPE 9-10

B1/ Back Squat

• 4 reps x 3 set på ca 70% av A1

B2/ Strict Supinated pull up

• 3-4 reps x 3 set AHAP

För tid

15-12-9

Deadlift

• Pull up
• Burpee over bar

A1/ cgbp

• 5 reps x 5 set

A2/ weighted hollow leg raises

• 10 reps x 5 set

För tid

1-2-3-4-5-6-7-8-9-10

Deadlift 60/40kg

• db Power Snatch 22,5/15kg
• Goblet Squat
• Toes to bar / Beat swing

A1/ Deadlift

• 5 reps x 5 set Rpe 7

A2/ supinated pull up

• 4 reps x 5 set

Amrap 18min

• 20 walking lunges
• 10 s.a devil press 22,5/15kg
• Konditionsmaskin 12/10cal
• 10 toes to bar

A1/ db Bench Press

• 10 reps x 3 set

A2/ Strict Supinated pull up

• 4 reps x 3 set

B1/ Push up on paraletts

• 8-10 reps x 3 set

B2/ db Flyes

• 8-10 reps x 3 set

AMRAP 10 min

• 2 Power Clean & Jerk 60/40kg
• 4 Toes to bar
• 8 Burpee
• 16 Box step up 22,5/15kg

Bygg upp vikt till Complex nedan:

A1/ E90s x 8

• 1 Power Clean
• 1 Hang power clean
• 1 Squat Clean
• 1 split jerk

AMRAP 12 min

• 9 Chest to bar
• 6 Burpee
• 9 Toes to bar
• 6 Burpee
• 18 s.a db power snatch 22,5/15kg
• 6 Burpee

A1/ E90S x 6

• 8 Pendlay row

B1/ E2M x 3

• Romanian Deadlift
• 15-12-10

3 varv för tid

• 84 Hopprep
• 28 S.A db Oh walking lunges
• 22 Toes to bar

A1/ E3M x 4

• Front Squat
• 10-8-8-8
• Höj vikt över set

B1/ Max rep på ca 80% av sista 8:an på A1

För tid

• 75 S.a db hang clean & jerk 22,5/15kg
• 50 Box jump over
• 75 Wall balls 9/6kg
• 50 Box step ups 22,5/15kg

T.C 16 min

A1/ S.A db press offset kb hold

• 8/8 reps x 3 set

A2/ ACTIVE Gorilla Row

• 12-16 reps x 3 set

B1/ Straddle Plate Raises

• 12 reps x 3 set

B2/ Seated 45* plate raises

• 10 reps x 3 set

10 varv för tid

• 6 Hang power Clean 60/40kg
• 6 Box jump over
• 6 Toes to bar

A1/ Back squat

• 5 reps x 4 set RPE 7-8

A2/ Broad jumps

• 3 resp x 4 set

B1/ Medball box step ups

• 10 reps x 3 set

B2/ Bearhug squat

• 10 reps x 3 set

4 varv

• 21-15-9

Box jump over

• Thrusters
• TTB/beatswing/knee raise

T.C 15 min

A1/ Deadlift

• 6-4-4-2 höj vikt

A2/ Gorilla rows

• 12 reps x 4 set

B1/ Kb front rack walking lunges

• 10 reps x 3 set

B2/ KB russian twist

• 20 reps x 3 set

Amrap 4 min x 3 vila 1 min

• 12 KB swing
• 6 Burpees
• 12 Goblet squat
• 6 jumping lunges