Måndag
EMOM 6 min
1) 6-8 DB Curls
2) 8-15 Push-ups
Right into:
EMOM 6 min
1) 6-8 DB Strict press
2) 10-20 Sit-ups
EMOM 12 min
1) 12-20/8-15 Cals row
2) 12-20 Burpees
3) 16-20 1-arm DB Hang snatch
Tisdag
NyårsWOD klockan 09:00. Bokas i gymsystem.
Onsdag
Inget ledarlett pass men kör gärna detta:
EMOM 8 min
1 Squat clean with 3s pause in bottom of the squat
AMRAP 16 min
10 Thrusters
20 Toes to bar
50 Double unders
Torsdag
E2M 20 min
10 Pistols + 8-10 HSPU
AMRAP 5 min
20 Air squat
10 KB Swing
Fredag
2 Rounds of:
AMRAP 4 min
8 Wallballs
4 Chest to bar
2 Burpee
Rest 3 min
AMRAP 4 min
8 Deadlifts
4 Power clean
2 Shoulder to overhead
Rest 3 min
Lördag
In teams of three
AMRAP 8 min
1 on rower, 2 sync
10 1xDB Shoulder to overhead
10 1xDB Squat
Rest 1 min
AMRAP 8 min
1 holds plank, 2 sync
20 KB High swing
20 Burpee over KB
Rest 1 min
AMRAP 8 min
1 hang from bar, 2 sync
5 Ball to shoulder
15 Sit-ups with medball switch
Söndag
For time (Cap 30 min): ”Karen”*
150 Wallballs
*Every break:
4 Devilspress
8 Toes to bar
24 Double unders
Remaining time until 30:00: Work on weakness (Practice DU/Gymnastics)