Veckans wodar

Lite annorlunda träning nu när vi bor i stugan men skönt också att variera sig och köra mycket utomhus 🙂

Tis 19/7
MTB 20 k , 60 min Råbockaslingan

Ons 20/7
10 RFT
10 KB snatch
10 sit ups
5 burpees

Tors 21/7
Löpning Vejbystrand till stugan. 3.6 k

Team of 2 KB mash

1 k runing farmers walk 2×16 kg KB, dela

5 RFT*
10 Swings
50 m run
10 thrusters
50 m run
10 snatch
50 m run
10 SDHP

*1 KB, båda gör allt

For time*
30 thrusters
100 m run
30 swingar
100 m run
30 STOH
100 m run

*2 KB, dela reps

Lör 23/7
Två varv på hinderbanan vid Lingvallen, ca 4 km, 20 hinder x 2 varv

Comp 13/7

Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%) 70 kg
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%) 92.5 kg
Rest 4:00
1 minute bike test for max cals: 44 cal

2. Conditioning
150 Double unders
50 Wall Balls
100 Double unders
35 Wall Balls
50 Double unders
20 Wall Balls

Time: 10:20

Fine-tuning

40 min mobility

Narrow grip OH-squat
15 min Squat push jerk to 3 OH-squat 60 kg
15 min Power Clean to squat push jerk to 5 OH-squat 40 kg

10 min handstand walk

3×10 reps split lunges squat with one foot on bench 2 x 8 kg KB

3 rounds of
10 GHD
20 cross over sit ups with 25 kg plate

Håkan på besök

Clean
EMOM x 10: 1 Squat Clean 100 kg

2. Gymnastics Conditioning
8 RFT:
3 unbroken Ring Muscle ups

Time 10 min

Team of 3 for time:
60 Calorie Row
60 Box Jump Overs
60 Power Snatches 40 kg
60 OH Lunges 40 kg
60 Sumo-Deadlift High Pulls 40 kg
60 Box Jump Overs
60 Calorie Row

Tid: 17:11 min