Måndag

AMQRAP 11 min
2 Thrusters

”Pick your poison”
Pick a, b or c TC: 14 min

a) 20 RFT
1 Devilspress
2 DB Thrusters
3 Toes to bar

b) 10 RFT
2 Devilspress
4 DB Thrusters
6 Toes to bar

c) 5 RFT
4 Devilspress
8 DB Thrusters
12 Toes to bar

 

Tisdag

Teams of two, I go you go
AMRAP 7 min
4 DB hang clean & jerk
4 Burpee to plate
4 Plate GTOH

Rest 2 min

AMRAP 7 min
4 Cross V-ups
4 Push-ups
4 DB STOH

Rest 2 min

AMRAP 7 min
4 HSPU
4 DB snatch
4 Pull-ups

Rest 2 min

 

Onsdag

EMOM 12 min
a) 3 Power snatch
b) 6 DB lunges

”Wodapalooza online quarterfinal 7 -21”
3 Rounds of
AMRAP 3 min
DB box step over
*Buy in:
66 Double-unders
22 Wallballs

Rest 1 min

 

Torsdag

EMOM 28 min
a) 10-20 cal Row
b) 6-10 KB snatch or KB clean & jerk
c) 8-15 cal Echo bike
d) 2-6 Ball over shoulder

 

Fredag

AMQRAP 16 min
5 Squats (Pick: Back/Front/Overhead)

For time (Cap 8 min)
21-15-9
Hang power clean
Shoulder to overhead
Front squats

 

Lördag + Söndag

Se “Team + Weekend WOD”