Vecka 18

Måndag

Star Wars week

EMOM 12 min
1) 20-30s kip HSPU
2) 20-30s Hollow rocks

”Han Solo”
AMRAP 12 min
200m run
10 Pistols
10 Burpees

Tisdag

In teams of two: ”Jabbas palace”
”Bib Fortuna”
AMRAP 6 min
16 Ball over shoulder
8 Sync DB STOH (2xDB)

Rest 3 min

”Max Rebo”
AMRAP 6 min
16 Box jump over
8 Sync DB Deadlifts

Rest 3 min

”The Rancor”
AMRAP 6 min
16 Toes to bar
8 Sync DB Power clean

Onsdag

May 1st
AMRAP 5 min, synced
1 Devil thruster
5 DB Burpee
19 Sit-ups

Rest 1 min

AMRAP 5 min, every other round
1 Heavy Squat clean and jerk
5
19 Double unders

Rest 1 min

AMRAP 5 min, every other excercise
1 Slamball to shoulder
5 Toes to bar
19 Air squats

Rest 5 min 

MA(R)Y

AMRAP 19 min, share anyhow
6 HSPU (strict)
10 Pistols
15 Chest to bar/Pull-ups/Ring row

Torsdag

6 min work on weakness

”Boba Fett”
AMRAP 20 min
20 Box jumps
15 Pull-ups
10 DB Snatch
5 Ball squats

Fredag

In 10 min
Find 5RM Deadlift

”Rebel Ladies”
”Mon Mothma”
AMRAP 3 min
10 KB Swing
10 KB Thruster (1xKB)

Rest 2 min

”Amilyn Holdo”
AMRAP 3 min
10 KB Clean and jerk
10 KB Front squats (2xKB)

Rest 2 min

”Princess Leia”
AMRAP 3 min
10 KB Farmers hold lunges
10 KB STOH (2xKB)

Lördag

In teams of two, share anyhow
”The Ewoks”
AMRAP 25 min
”Teebo”
40-30-20
KB Snatch
Burpee over KB

”Logray”
3 Rounds of
10 Pull-ups
20 DB Hang clean and jerk

”Wicket”
20-30-40
Wallballs
HSPU

Söndag

”Darth Vader”
AMRAP 23 min
400m run
30 Power snatch
20 Burpee box jump over
100 Double unders

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