Vecka 1

Måndag

Every 3 min for 30 min
8-12 cal Bike Erg/Row
8 Thrusters
4 BMU/Chest to bar/Pull-ups
*Alternate between Bike erg and Row

 

Tisdag

Teams of two, share and partion anyhow
For time (cap 25 min)
120 Toes to bar
120 DB Hang clean and STOH
120 Burpee no jump
120 DB Hang snatch

 

Onsdag

AMQRAP 12 min
3 Hang clean and STOH

7 RFT (cap 12 min)
6 HSPU
30 Double-unders
3 Squat clean

 

Torsdag

Trettondedag jul.

 

Fredag

EMOM 18 min
a) 3 Deadlifts
b) 3-6 Strict/negative pull-ups
c) 20-30 sec leg raises (on floor)

2 Rounds
AMRAP 3 min
5 Sit-ups
5 KB deadlift
10 KB front rack lunges
Rest 1 min

 

Lördag + Söndag

Se “Team + Weekend WOD”