Måndag

In teams of two, 3 min rest between workouts
AMRAP 7 min
8 DB Cluster
8 Box jump over
16 Toes to bar

In 7 min find:
2 RM Thruster

AMRAP 7 min
8 Pistols
8 Burpee
16 Pull-ups

 

Tisdag

EMOM 12 min
1) 5 Power clean
2) 30s Double under/DU-practice
3) 30s Plank

21-15-9 (Cap 12)
Power clean
HSPU/Push-ups
21-15-9
Deadlifts
DB Shoulder to overhead

 

Onsdag

AMQRAP 6 min
Turkish get-ups

AMRAP 18 min*
400m run
10 Wallballs/DB Box step ups
10 Sit-ups
4 Ball over shoulder
*Every other round wallball/step ups

 

Torsdag

EMOM 8 min
1) 5-10 Calories on rower
2) 10-30s Handstand practice
Rest 2 min
EMOM 8 min
1) 8-14 KB Snatch
2) 10-30s Farmers hold

15-12-9 (Cap 5 min)
DB Snatch
Burpee over DB

 

Fredag

AMQRAP 12 min
8 Lunges + 1 set push-ups

4 Rounds for time (Cap 10 min)
15 Pull-ups/Chest to bar
10 Front/overhead squat*
*Increase weight each round

 

Lördag

Se Team WOD

 

Söndag

AMQRAP 10 min
1-2 Rope climbs + 6 Pistols

4 Rounds for time (Cap 15 min)
25 Toes to bar
5 Heavy DB squat clean
30 Double under