Måndag – Maj 8, 2017 – 170508
Context: Mental Toughness
Mobility: Höft
Skill Practice Warm Up: 10 min
Arbeta på ring dips och muscle up progressioner.
Strength: 7×2 Power Clean – (7 set av 2 reps, samma vikt alla set, ca 80 – 90% av max power clean)
Super Set: 7×4 Half Kneeling Single Arm DB/KB Shoulder Press (7 set av 4 reps, använd samma vikt alla set.
WOD: “American Graffiti”
Under 9 minuter (for meters)
10 Power Clean & Jerks (Health: 30kg / Athletic*: 47,5kg / Performance: 70kg)
Löp så långt som möjligt
Skriv upp antalet meter som du sprang
Damer Rx
Skalningsguide: 1000 – 2000m. Scale Up: 82,5kg/55kg
Valfri ‘Cash Out’: 12 Kb swings, 8 burpees, 4 minuter
Tisdag – Maj 9, 2017 – 170509
Context: Practice
Mobility: Shoulder
Skill Practice Warm Up: 10 min
Arbeta dig upp till en utmanande OH Squat (80-90%) som du gör 3 reps på från racket, eller gör 3 reps EMOTM under 6 min från golvet på 50-60%.
WOD: “Astro Zombies”
For time – 5 rounds for time.
5 overhead squat (Health: 25kg, Athletic*: 40kg, Performance: 62,5kg)
10 pullups (kipping) (H: 5 Strikta)
15 lateral burpees over the bar
1 min vila
* Damer Rx
Skalningsguide: 10:30 – 17 minuter, ca 3:00 per round inklusive vilan. Scale Up: 70kg/47,5kg & Chest to Bar Pull Ups
Onsdag – Maj 10, 2017 – 170510
Context: Competition
Mobility: Höft
Strength: 3-3-3-3-3 back squat (5 set av 3 reps, öka vikten varje set)
Super Set: 3-3-3-3-3 viktade ring dip (eller progression), öka utmaningen varje set
WOD:: “Whipped into Shape”
For time.
10 Thrusters (Health: 25kg / Athetlic*: 45kg / Performance: 62,5kg)
50 Double Unders
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders
*Damer Rx
Skalningsguide: 4-11 minuter
Valfri ‘Cash Out’: 16 suitcase utfallssteg, 200m löpning
Torsdag – Maj 11, 2017 – 170511
Context: Practice
Mobility: Axel
Skill Practice Warm Up: 8 min
Arbeta på Turkish Get Ups. Utför minst 4 per sida.
WOD: For reps – 5 ’cycles’
Under 3 min
6 ’tunga’ power cleans eller squat cleans (Health: 30kg / Athletic: 47,5kg* / Performance: 70kg)
20 Double Unders (Health: 60 Single Unders)
Max antal burpees
2 min vila
*Damer Rx
Söndag – Maj 14, 2017 – 170513
Context: Competition
Mobility: Höft
Skill Practice Warm Up: 10 min
Arbeta på handstand och handstand walk.
WOD: “Sheena is a Punk Rocker”
20 minuter AMRAP (as many rounds as possible) Partner workout, en aktiv hela tiden
12 supine ring rows
200m bumper plate farmer carry (Health: 5kg / Athletic: 10kg*/ Performance: 20kg), båda springer
30 Kettlebell swing (Health: 16kg / Athletic: 24kg* / Performance: 32kg)
600m Rodd
*Damer Rx
Skalningsguide: 3 – 5 rounds
Valfri ‘Cash Out’: 10 burpees, 15 wall ball, 4 minuter.
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