WOD of the week

Här är veckans WOD!!!

FYSIKEN
CROSSFIT

MONDAY

WARMUP
9 min OTM
1 min kb-freestyle
1 min pullupbar static-hang/freestlyle
1 min Animal Walk
STRENGTH
Bench
* C-table
* 3 reps
* AMAP set 5
 
METCON
12 min AMRAP
10 Kcal Assaultbike
5 Pullups 
2 Get ups (1/side, 24/16)
____________________________

TUESDAY

WARMUP
OTM 10 min (in teams of 2)
1 "Bearcomplex"/athlete (1 pc, 1 fs, 1pp, 1bs, 1pp behind neck)
Add weight as you go.
STRENGTH
Deadlift
* C-table
* 3 reps
* AMAP set 5
 
METCON
For Time
2k Row (change rower every 200 m)
40 Boxjumps (alternate "jumper" every rep)
20 Bearcomplexes (alternate lifter every rep, 60/45)
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WEDNESDAY

WARMUP
OTM (12 Min)
10 Lunges
5 Airwallball
3 Hspus
STRENGTH
Press
* C-table
* 3 reps
* AMAP set 5
METCON
10 min AMRAP
5 Deadlift+burpee over bar (100/70)
5 Burpee Pullup
10 Wallballs (9/6)

THURSDAY

WARMUP
OTM 10 min (in teams of 2)
Both athletes complete:
1 Snatch Deadlift
1 Snatch highpull
1 Power Snatch
1 Squatsnatch
STRENGTH
Squat
* C-table
* 3 reps
* AMAP set 5
METCON
14 min AMRAP
Athlete 1 Completes
10 OHS
5 Pushups

Athlete 2 Completes
25 KB Swing (half-swing, 32/20) 
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FriDAY

WARMUP
10 min
1 Wallwalk
3 TTB
6 Pistols (3side)
9 Situps
12 Lunges
*Go slow.
STRENGTH
Sumo Deadlift
* C-table
* 3 reps
* AMAP set 5
METCON
12 min AMRAP
20 1 arm Db snatches (22,5/15)
20 Situps
20 Walking lunges (22,5/15)
20 Gobletsquats (22,5/15)

SATURDAY 

SKills of the day are: 
HSPU
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
"Brown"
2 Rounds For Time
24 Deadlifts (120/80)
24 Box Jumps
24 Wall Ball (9/6)
24 Bench Press (75/50)
24 Box Jumps
24 Wall Ball (9/6)
24 Cleans (65/45)

______________________________

SUNDAY 

SKills of the day are: 
* Ring Muscleups (ring pu/dip)
* TTB
The first 30 min of the session are aimed at warming up for and perfecting these skills.
METCON
20 min AMAP
400 m Row
AMAP TTBs
20 Pushups
20 Sumo DLHP (42,5/30)
AMAP Ring MU's (scale to ring pullup OR ring Dip)
*Score is total TTBs+Ring MU's

FYSIKEN POWERLIFT

MONDAY

Bench
* C-table
* 3 reps
Squat
* C-table
* 3 reps


WEDNESDAY

Deadlift
* C-table
* 3 reps
Squat
* C-table
* 3 reps


 


THURSDAY

Bench
* C-table
* 3 reps
Press
* C-table
* 3 reps

 

FYSIKEN GYMNASTICS

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