Vecka 34

Måndag

In teams of two
For time (Cap 30 min)

Start with: Both athletes; 400m Ball carry (every 100m = 10 ball squats)

3 Rounds each of:
8 KB Snatch
4 KB Overhead/Goblet squats
8 Box jump over

3 Rounds each of:
20 Russian KB swing
5 Burpee to plate

3 Rounds each of:
50 Double unders
5 Devilpress

Tisdag

EMOM 8 min
A) 30s Farmers carry
B) 3-6 Fatbar push press
Rest 2 min
EMOM 8 min
A) 30s Bearhug carry
B) 3-6 Heavy ring rows

AMRAP 5 min
8 1-arm DB Hang clean and jerk
16 Squat jumps

Onsdag

E2M for 10 min
4-6 Deadlifts
8-10 toes to bar
10-12 Shoulder taps (floor/wall/freestanding)

Rest 3 min

E2M for 10 min
4-6 Power cleans
8-10 Burpee over bar
10-12 V-ups/tuck-ups/sit-ups

Torsdag

AMRAP 24 min
600m run
8 Thrusters
80 Double unders
1 Rope climb

Fredag

AMQRAP 12 min, Q=Quality
6 Strict pull-ups
8+8 1-arm Strict DB/KB press
12 Heavy KB swing

AMRAP 12 min
18 Wallballs
15 Pull-ups
12 Power snatch

Lördag

In teams of two; Do every other round
AMRAP 6 min
6 2xDB Deadlifts
6 1xDB Box step over
6 Ball over shoulder

Rest 3 min

AMRAP 6 min
6 Pistols
6 DB Snatch
6 Burpee over DB

Rest 3 min

AMRAP 6 min
6 Ball squats
6 1-arm DB Shoulder to overhead
6 Toes to bar

Söndag

Hero wod ”Badger”

3 Rounds for time of:
30 Squat clean
30 Pull ups
800m run

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