Vecka 21

Måndag

EMOM 15 min: Clusters
00:00-03:00 = 5 reps
03:00-06:00 = 4 reps
06:00-09:00 = 3 reps
09:00-12:00 = 2 reps
12:00-15:00 = 1 rep

For time (Cap 10 min)
20-16-12-8-4
Thrusters
Toes to bar

Tisdag

Teams of two
AMRAP 7 min
8-10-12…
Sync 1-arm DB Hang clean and jerk
5 Ball over shoulder (each) between rounds

Rest 2 min

In 7 min find 3RM Deadlift

Rest 2 min

AMRAP 7 min
8-10-12…
Sync KB Swing
5 Burpee over object (each) between rounds

Onsdag

EMOM 15 min
1) 6-12 Pistols
2) 30-60 Double unders
3) 1-3 Rope climbs

3 Rounds for time (Cap 8 min)
200m run
20 Regional lunges
3 Strict pull-ups

Torsdag

Kristi himmelfärdsdag.

Vill du träna ändå? Dra ihop ett gäng och kör:
Teams of two, for time: (Cap 30 min)
100 reps of each movement, 1 works, 1 holds KB over ground. KB may never touch the ground.
Wallballs
KB Snatch
Push-ups
Toes to bar
Box step-ups
KB Clean and jerk

Fredag

AMQRAP 10 min
1+1 Turkish get-ups
60m Ball carry

AMRAP 15 min
8 HSPU
10 DB Snatch
12 Box jumps
E3M = 4 Burpee over box

Lördag

In teams of three, AMRAP 25 min
400m partner run/400m row
30 Pull-ups
30 1-arm DB Thrusters
30 Burpees
30 Double unders (each)
(switch person on rower each round)

Söndag

Hero WOD ”Loredo”
6 Rounds for time of:
24 Air squats
24 Push-ups
24 Lunges
400m 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 *

arton − 5 =