Vecka 52

Måndag

Every 4 min for 32 min
a) 60 sec Echobike
b) 30 sec Burpee no jump
c) 60 sec Rowing
d) 30 sec DB Thrusters

 

Tisdag

AMQRAP 14 min
1 clean + 2 STOH

AMRAP 10 min
10 DB hang clean and split jerk
5 Toes to bar
10 DB hang split snatch
5 Pull-ups

 

Onsdag

EMOM 12 min
a) 2 Back squats
b) 30 sec plank

AMRAP 4 min
6 Wallballs
30 Double-unders

AMRAP 4 min
6 Box jumps
3 Devilspress

AMRAP 4 min
6 Burpee over ball
3 Slamball to shoulder

 

Torsdag

AMRAP 12
2 Bar MU/3 C2B/4 pullups
2-4-6-8-10…
DB squats
DB deadlifts

Rest 3 min

AMRAP 12 min
200/150m row
2-4-6-8-10…
Hang clean
Thrusters

 

Fredag

Nyårsafton

 

Lördag + Söndag

Se “Team + Weekend WOD”