Vecka 48

Måndag 26:e

EMOM 15 min
1) 3 Strict HSPU
2) 40-60s plank with one foot elevated, switch mid working time
3) Rest

AMRAP 9 min
5 Push press
10 Deadlifts
15 Jumps over bar

Tisdag 27:e

In teams of 2
Team series 2018
AMRAP 7 min
Max rep sync Bar facing burpee over bar

Rest 2 min

3 rounds for time (Cap 7 min)
20 Sync squat cleans (Heavier for both athletes at each round)

After 7 min, rest 2 min

AMRAP 7 min
50 DU (each)
15 Sync DB OH lunges (1-arm)

Onsdag 28:e

E2M for 10 min
1-3 Strict toes to bar + 5-10 Kipping toes to bar

7 Rounds for time (Cap 14 min)
3 Bar-mu/Chest to bar
7 Thrusters

Torsdag 29:e

EMOM 5 min
3 Power snatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Rest 2 min

EMOM 5 min
3 Powersnatch + 2 Hang power snatch

Rest 2 min

AMRAP 5 min
2-4-6-8…
Sumo deadlift high pull/clean high pulls
Box jump

Fredag 30:e

For time (Cap 30 min or 5 min before next class starts)

2 Rounds of
30 DB 1-arm hang power clean and jerk
20 Wallballs
then,
21-15-9
Ball over shoulder
Burpee over ball

10-15-20
HSPU
Ball squats

5 Rounds of
3 Strict pull-ups
20 KB swings
60 DU

Lördag 1:a

In teams of 2, share anyhow
AMRAP 25 minute
20 Goblet squats
20 Burpee box jumps
20 Weighted sit-ups/Toes to bar
20 KB Snatch

6 min work on weakness

Söndag 2:a

“Stan Lee tribute wod 1922-2018” (Cap 90 min)
In teams of 2
“Thor”
4 rounds each
16 DB snatch
8 DB hang clean n jerk

“Cap America”
4 rounds each
14 DB OH lunges
8 plate situps

“Black Widow”
4 rounds each
12 Toes to bar
6 Slamball push-ups

“Iron Man”
4 rounds each
10 Pull-ups
5 Deadlifts

“Black Panther”
4 rounds each
8 Burpee tuck jumps
4 Strict HSPU

“Hulk”
4 rounds each
6 Slamball clusters
3 Power cleans

“Spiderman”
4 rounds each
4 Bar mu/Chest to bar
2 Wallclimbs