WOD uge 7

Udgivet den af februar 12, 2018

Kettlebell Drills

Dag Øvelse Workout Fokus
Mandag  KB complex:
The Hellion
  • Two Hand Swing
  • One Arm Swing (Left + Right)
  • Single Arm Kettlebell Thruster (Left + Right)

Start with two reps of each movement. Then, after your first cycle through, perform four reps of each movement. Continue to ladder up by two reps every cycle until you are performing a total of ten reps of each movement. Descend the ladder in the same fashion. 😀

 1. runde er
2 to-hånds swing
1 swing H
1 swing V
1 thruster V
1 thruster H

2. runde er
4, 2, 2, 2, 2

3. runde er
6, 3, 3, 3, 3
osv. op til 10, 5, 5, 5, 5
derefter hele vejen ned igen.
16-20kg / 12-16kg
Tirsdag KB Manmaker

KB Single leg deadlift

  EMOM 10

Lige: 3+3 KB ½ manmaker

Ulige 10+10 Single leg deadlift

 

 Manmaker: https://www.youtube.com/watch?v=iMNnvhg1JcM
½ manmaker udføres med 1 KB
Onsdag KB Power 5

 

 3 runder. 1 minut pause mellem hver runde

  • 5 x 1 hand KB Swing V
  • 5 x 1 hand KB Swing H
  • 5 x KB Snatch V
  • 5 x KB Snatch H
  • 5 x KB Cleans V
  • 5 x KB Cleans H
  • 5 x KB Front squat V
  • 5 x KB Front squat H
  • 5 x KB Press V
  • 5 x KB Press H
 Øvelserne køres ud i een lang sekvens.

Evt lidt tid med teknik til snatch

20-24 / 12-16
 Torsdag
Fredag

Der er lukket for kommentarer.