Måndag

AMRAP 7 min
20/18 cal Row
35 Double-unders

Rest 3 min

AMRAP 7 min
15 2xDB Devilspress
35 Double-unders

Rest 3 min

AMRAP 7 min
15 2xDB DB Thrusters
35 Double-unders

 

Tisdag

Teams of two, I go you go
AMRAP 11 min
4 Pull-ups / 3 Chest to bar / 2 Bar muscle-ups
4 Slamball over shoulder
8 Jump over ball

Rest 3 min

AMRAP 11 min
6 Hang power clean
4 Shoulder to overhead
6 Burpee over bar

 

Onsdag

AMQRAP 14 min
3 Back squats

2 Rounds
AMRAP 4 min
15 Squats
10 (Heavy) KB swing

Rest 1 min

 

Torsdag

EMOM 6 min
a) 10-20 cal Bike Erg
b) 20 sec Handstand

Rest 2 min

EMOM 6 min
a) 8-15 Box jump over
b) 20 sec Active hang

Rest 2 min

EMOM 6 min
a) 12-18 DB Snatch
b) 20 sec Hollow hold

 

Fredag

AMQRAP 10 min
1 Squat clean

For time (Cap 14 min)
15-12-9
Wallballs
Sit-ups

Into: A or B
A) 3 RFT
6 Toes to bar
12 DB Lunges (1xDB)

B) 3 RFT
6 HSPU
12 DB Squats (1xDB)

Then, 9-12-15
Wallballs
Sit-ups

Finish with A or B (the other one)

 

Lördag + Söndag

Se “Team + Weekend WOD”