Måndag 23:e
Hero Wod: ”Jenkins”
In teams of 2
AMRAP 40 min
50 Burpees
400m run
50 KB-swing (24/16)
400m run
50 Pull-ups
400m run
50 Push-ups
400m run
Spring tillsammans, dela resten fritt
Tisdag 24:e
EMOM 3 min
4 Deadlifts
1 min rest
EMOM 3 min
3 Hang power cleans
1 min rest
EMOM 3 min
2 Shoulder to overhead
AMRAP 13 min
10 Box jump overs
8 Push-ups
6 Deadlifts
2 TnG Squat clean (must be 2 reps touch and go for set to count)
Onsdag 25:e
4 Rounds for time (Cap 10 min)
60 DU
20 KB-snatch
EMOM 7 min
A) 30s Hollow rock/hold
B) 30s Bearhug hold
6 min Handstand practice
Torsdag 26:e
EMOM 14 min
A) 6-12 Pistols
B) 3-5 Strict HSPU
AMRAP 4 min
Max rep wallballs. Everytime you break = 5 Burpee to plate
Rest 2 min
AMRAP 4 min
Max rep HSPU. Everytime you break = 5 Burpee to plate
Fredag 27:e
6 min to find max: 1 Clean + 1 Thruster
AMRAP 18 min
200m run
10 Bar MU/CTB/Pull-up/Jumping CTB
10 One arm DB STOH
400m run
20 Pull-ups/Jumping CTB/Ring row
20 One arm DB STOH
600m run
30 Toes to bar
30 One arm DB STOH
(Start over)