Måndag

EMOM 5 min
4-2 Negative pull-ups

For time (Cap 20 min)
1 Round of
800m run
18 KB swings
36 Wallballs
2 Rounds of
400m run
9 KB Swings
18 Wallballs
3 Rounds of
200m run
6 KB Swings
12 Wallballs

 

Tisdag

EMOM 8 min
3 Power clean
Rest 1 min
EMOM 8 min
1 Power clean + 2 Shoulder to overhead

”Grettel”
10 Rounds for time (cap 6 min)
3 Clean and jerk
3 Burpee over bar

 

Onsdag

AMRAP 25 min, in teams of two
3 Rounds of
30 Sync 2xDB push press
20 Chest to bar
20 DB Hang snatch
Then,
50 Sync 1xDB thruster

 

Torsdag

AMQRAP 14 min
4 Deadlifts

AMRAP 10 min
6 Toes to bar
30 Double under
6 1xDB Devilspress

 

Fredag

EMOM 8 min
3 Hang snatch
Rest 2 min
AMRAP 8 min
8 Box jump over
4 KB Snatch
Rest 2 min, then
EMOM 8 min
1) 30s Box jump
2) 30s KB Swing

 

Lördag

Se ”Team + Weekend WOD”

 

Söndag

Se ”Team + Weekend WOD”