Måndag

4x For time (Cap 5 min, rest 2 min after each time cap)
a, 21-15-9
Wallballs
V-/Sit-ups

b, 21-15-9
Calories on bike
1xDB Hang snatch

c, 21-15-9
1xKB Thruster
1xKB Swing

d, 21-15-9
Plate ground to overhead
Burpee to plate

 

Tisdag

AMQRAP 14 min
5-10 HSPU

AMRAP 10 min
4 1-arm Devilpress
24 Double under
6 DB Shoulder to overhead

 

Onsdag

AMQRAP 5 min
2 Squat clean

AMRAP 20 min
00:00-10:00
4 Hang power clean
6 Toes to bar
4 Front squat
10:00-20:00
4 Ball over shoulder
6 Pull-ups
4 Ball squats

 

Torsdag

EMOM 24 min
1) 10 DB snatch
2) Max cal on machine (alt between rower and echo-bike)
3) Rest

 

Fredag

In teams of two, you go, I go
AMRAP 11 min
6 DB Deadlifts
3 Burpee over DB
6 Wallball

Rest 3 min

AMRAP 11 min
6 Sit-ups/Tuck-ups/TTB
3 DB Cluster
6 DB Squats

 

Lördag + Söndag

Se “Team + Weekend WOD”