Måndag 21:a
WOD
”Double Marston”
AMRAP 40 min
In teams of 2, share anyhow:
2 Heavy deadlift
20 T2B
30 Barfacing burpees over bar
Weightlifting
- ~79-84%
4×2 Push press
6×2 Hang clean & jerk singles
- EMOM 6 min
3 Front squats
Or
- 3x8rep Squat
- 5x4rep Front Squat
3. Bonus: 200 Airsquats for time (advanced-KB goblet squats)
Tisdag 22:a
WOD
On a running clock:
0:00-6:00
EMOM
6 alt weighted lunges AHAP
6:00-18:00
4-4-3-3-2-1 Clean & Jerk, increase weight every round
AMRAP 4x2min
9 DL with your set of 1 Clean & Jerk
9 Boxjumps
1 min rest between rounds
Gymnastik
- Volter
Mobility
- Lower body
Onsdag 23:e
WOD
EMOM 10 min
E:15-30sec chin over bar hang
O: 6-12 scap pulls
AMRAP 20 min
400m run
9 HSPU
12 Thrusters
15 C2B/Pullups/Ring row
Weightlifting
- ~79-84%
5×1 Low hang snatch w. pause
6×2 Snatch singles - 5×3 Snatch pulls
Or
- 3x8rep benchpress @65-75%
- 5x8rep DB bench press
3. Bonus: 100 pushups for time
Torsdag 24:e
WOD
EMOM 24 min
1.6-5-4-3-2-1 Backsquats, increase weight every round
2.Pullups/C2B/MU
3. WOW: DU/T2B/HSPU/Handstand
4. 5-15 Pushups
AMRAP 6 min
15 Situps
9 Target burpees
3 Ball over shoulder/heavy barbell clusters
Weightlifting
- ~79-84%
5×2 Split jerk
- Every 90s for 16 min*
1 Snatch pull+2 Snatch
*Increase weight for every 2 sets until you reach ~79-84%, aim for 6 working sets on that weight.
Fredag 25:e
WOD
E90S 12 min
2 Hang Squat Snatch + 1 Squat Snatch
AMRAP 18 min
200m run with medball
20 medball OH lunges
10 Alt DB snatch