Måndag 9:e

2 Rounds of
30s sideplank
30s good mornings/backextensions
30s active hold from bar
30s sideplank (other side)
30s rest

AMRAP 18 min
1 round of Kelly (400m run, 30 Box jumps, 30 Wallballs)
1 round of Helen (400m run, 21 KB-swings, 12 Pull-ups)

Tisdag 10:e

For time (Cap 10min):
40 Burpee to plate
30 Single arm DB hang clean and jerk (split equally between arms)
20 HSPU

EMOM 14 min
A) 5 Deadlifts
B) 6-20 Pistols

Onsdag 11:e

Födelsedags-WOD – André 35 år. ”Old people rule”
In teams of 2 for 35 minutes:
AMRAP 5 min on, 2 min off for 5 rounds. Share anyhow

Round 1
00.00 – 02.30 Burpees
02.30 – 05.00 Single arm DB Clean & Jerk
05.00 – 07.00 rest

Round 2
00.00 – 02.30 Pistols
02.30 – 05.00 Single arm DB push press
05.00 – 07.00 rest

Round 3
00.00 – 02.30 Hand release push-ups
02.30 – 05.00 KB Deadlifts
05.00 – 07.00 rest

Round 4
00.00 – 02.30 Sit-ups
02.30 – 05.00 Single arm KB/DB row
05.00 – 07.00 rest

Round 5
00.00 – 02.30 Squats
02.30 – 05.00 KB Swings
05.00 – 400m run

Torsdag 12:e

”Airforce” 
For time*(cap 11 min):
20 Thrusters
20 Sumo deadlift high pull
20 STOH
20 Overhead squats
20 Frong squats
*EMOM (start at 0.00) 4 lateral burpees.

EMOM 5 min
2 Power clean + 1 Jerk

rest 2 min

EMOM 5 min
2 Power snatch + 1 Overhead squat

Fredag 13:e

In 10 min, 4 sets of:
1-5 Strict Pull-ups + 4-10 Toes to bar without coming down from the bar

AMRAP 6 min
2-4-6-8….
D-ball to shoulder
20-25-30-35…
DU

Rest 2 min

AMRAP 6 min
2-4-6-8….
V-ups
20-25-30-35….
DU