Måndag

In teams of two, I go you go
AMRAP 11 min
2 Rounds of
10 Wallballs
5 Toes to bar
10 DB Hang snatch
*Resting athlete rows for calories

Rest 3 min

AMRAP 11
2 Rounds of
10 DB Thruster
5 Burpee no jump
10 KB Swing
*Resting athlete bikes for calories

 

Tisdag

AMQRAP 14 min
1 Snatch + 10-20s Overhead hold

EMOM 10 min
a) 10 Power snatch
b) 40 Sec double-unders

 

Onsdag

AMQRAP 18 min
6 Front squats + 12 Jumping lunges

AMRAP 6 min
8 DB Lunges
4 Bar muscle-up/Chest to bar/Pull-ups

 

Torsdag

EMOM 12 min
a) 2-5 Negative HSPU
b) 30 sec Flutterkicks

For time (Cap 12 min)
18-15-12
HSPU
Sit-ups
Rest 1 min
18-15-12
Push press
V-ups

 

Fredag

AMQRAP 18 min
9 Deadlift
6 Hang power clean
3 Push jerk

3 RFT (Cap 6 min)
10 Box jumps
10 DB Clean and jerk

 

Lördag + Söndag

Se “Team + Weekend WOD”