WOD (16-22. december 2019)

Opdateret: feb. 24


MANDAG


A.

"Speed & Power"

1 min per station – 4 rounds total

Agility Ladder Drills

Cone Speed Drills

Boxjumps

Plyo Pushups for quality


B.

3 Runder for tid

20/15 Cal. Row / Assault Bike

20 Wallballs 20/14 lbs

20 Toes 2 Bar

20 Double Unders

Timecap: 16 min Competition: 45/30kg thrusters i stedet for wallballs Unbroken Double Unders


TIRSDAG


A.

4 sæt

8 Pendlay Rows + 1 Sec. hold in top position

4+4 Kettlebell Windmills ( https://www.youtube.com/watch?v=ITSmgn_BQgY )


B.

AMRAP 16

5 Burpee Boxjumps

4 Pullups

3 2 Bar

2 DB Man Makers 2x12.5 / 2x7.5kg

1 Rope Climb

Buy in: 150 Double Unders


ONSDAG


“The Seven”

Kettlebell Edition

7 Rounds For Time

7 Handstand Pushups

7 KB Thrusters 2x20 7 2x12 kg

7 Knees 2 Elbows

7 KB Deadlifts 2x32 / 2x24 kg

7 Burpees

7 Double Russian KB Swings 2x20 / 2x12 kg

7 Pullups

Timecap: 35 min


TORSDAG


A.

5 Sets

4 Frontsquats

Tempo: 33X2

@50-60% 1RM


B.

AMRAP 4

25 Hand Release Pushups

Max Rep Double Unders


C.

AMRAP 4

20 Chest 2 Bar Pullups

Max rep Air Squats


D.

AMRAP 4

16 Frontrack Lunges 45/30 kg

Max Rep Ground 2 Overhead


E.

AMRAP 4

40 Atomic Situps

Max Rep Burpees


Ca 2 min pause imellem AMRAPAs

FREDAG


A.

For Quality 14 minutes

5-8 Pullups in the Rings (pull as high as possible)

8 Deficit Pushups on plates

30 Sec Hollow Rock


B.

21-15-9

Reverse Alternating Lunges w. DB 22.5/15 kg

DB Snatch 22.5 /15kg


C.

9-15-21

One Armed KB Thrusters 24/16 kg

Target Burpees (to ring or pullup bar)


Timecaps for B and C er hver 7 min.

LØRDAG


A.

EMOM 12

2 Sqaut Cleans

Build up from 50% 1RM and increase load every 3 or 4 minutes.


B.

5 Rounds for Time

12 Hang Power Cleans

9 Push Press

6 Front Squats

27 Double Unders


@50/35 kg


Timecap: 20min

A.

For Quality 12 20m waiter walk 20m farmer walk

4-6 strict pullups 4-6 strict ring dips 30 sec hollow body hold eller rocks


B.

AMRAP 8

8 Russian Swings 24/16kg

8 Goblet Squats 24/16kg

8 Burpees


C.

AMRAP 8

8 Wallballs

2 Bar Muscle Ups -eller- 8 Pullups


D.

AMRAP 8

8 Cal. Row

8 Burpee Broad Jumps (hop så lang som du er høj)




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