Måndag

AMQRAP 5 min
Pistols

3 Rounds for time (Cap 13 min)
33 Wallballs
22 Sit-ups
11 Ball over shoulder
When done (or @13:00): Rest 2 min, then:
2 Rounds for time (Cap 6 min)
22 Toes to bar
11 Ball box step over

 

Tisdag

Teams of two
AMRAP 25 min
Buy in:
60 DB Snatch
800m run (both)
60 DB Lunges
Then,
30 DB Hang clean and jerk
200m run (both)
30 Plate overhead lunges

 

Onsdag

EMOM 18 min
1) 1-2 Rope climbs
2) 7-15 Box jump over
3) 1 Turkish get-up

9-15-21 (Cap 6 min)
Burpee to plate
Pull-ups

 

Torsdag

AMQRAP 13 min
3 Clean + 3 Thruster

AMRAP 11 min
6 2xDB Power clean
6 HSPU
24 Double unders

 

Fredag

AMRAP 5 min
5 Wallball
3 Knees to elbow

AMRAP 5 min
8/6 Cal row
6/4 Push-ups

AMRAP 5 min
8 Fatbar deadlifts
6 Burpee over bar

AMRAP 5 min
7 Air squats
7 DB Shouler to overhead

Rest 2 min between workouts

 

Lördag

Se “Team + Weekend WOD”

 

Söndag

Se “Team + Weekend WOD”