Måndag

AMQRAP 6 min
Turkish get-up

EMOM 18 min
1) 6-10 Toes to bar
2) 40s Burpee over DB
3) 2-4 Heavy DB snatch

 

Tisdag

AMQRAP 8 min
4 Front squats

Rest 2 min

AMQRAP 8 min
4 Back squats

For time (Cap 5 min)
21-15-9
DB Front squats
Pull-ups

 

Onsdag

In teams of two, share anyhow
AMRAP 26 min
100 Double under
80 KB Swing
60 Box jump over
40 KB Clean and jerk

 

Torsdag

AMRAP 12 min
600m/400m Row
12 1xDB Thruster
24 Lateral jump over rower

Rest 3 min

AMRAP 12 min
18/14 cal Echo bike
6 HSPU
12 Box step over

 

Fredag

AMQRAP 10 min
2 Clean and jerk

10 Rounds for time (Cap 15 min)
8 Lateral burpee over object
6 DB/BB Hang power clean
4 DB/BB Shoulder to overhead

 

Lördag + Söndag

Se “Team + Weekend WOD”