Vecka 19

Måndag

Star Wars week

EMOM 16 min
1) 2 Front squats + 1 Thruster
2) 30sec Shoulder taps in plank

”That’s no moon”
AMRAP 8 min
8 Wallball
16 KB High swing
4 Ball over shoulder

Tisdag

”Yub nub”, Teams of three (1 rows, 1 works, 1 rest)
AMRAP 25 min
40 Pistols
50 Toes to bar
60 1xDB lunges
70 Sit-ups
Score = reps + meters on rower

Onsdag

E2M for 10 min
2 Snatch + 2 Hang snatch

”It’s a trap”
4x AMRAP 2 min, 2 min rest
2 Power snatch
4 Lateral burpee over bar

Torsdag

AMQRAP 10 min
Handstand walk practice

”Do or do not. There is no try”
For time (Cap 15 min)*
1 mile run
20 Strict HSPU
8 Rope climb
40 1-arm DB power clean
*Partition anyhow

Fredag

EMOM 14 min
1) 30sec Ball carry
2) 5 DB Strict press

”You have failed me for the last time”
AMRAP 9 min
40 Double unders*
20 Air squats
10 Push-ups
Fail a rep = 5 1-arm Devilspress

Lördag

”If you only knew the power of the dark side” In teams of two:
AMRAP 10 min
30 Wallballs
20 Sync DB snatch
10 Bar muscle-ups/Chest to bar/Pull-ups
E2M (start at 00:00): 5 team burpees

Rest 3 min

AMRAP 10 min
30 Toes to bar
20 Sync 1-arm DB Thruster
10 Ball to shoulder
E2M (start at 00:00): 5 team burpees

Söndag

”Carrie Fisher” Hero WOD
AMRAP 27 min
21 Deadlift
10 HSPU
56 Double unders
600m run

0 Kommentarer

Lämna en kommentar

Want to join the discussion?
Feel free to contribute!

Lämna ett svar

E-postadressen publiceras inte. Obligatoriska fält är märkta *

4 × 3 =