Måndag

AMQRAP 14 min
4 Back rack lunges + 4 Back squats

Pick A or B
A)
For time (cap 10 min)
10-9-8-7…1
Toes to bar
DB thruster (2xDB)

B)
For time (cap 10 min)
10-9-8-7….1
Pull-ups
DB squats (2xDB)

 

Tisdag

EMOM 25 min
a) 3-6 HSPU
b) 30-60 Double-unders
c) 3-6 Devils press
d) 30 sec KB swings
e) Rest

 

Onsdag

3 Rounds for max reps
AMRAP 90 sec
4 Wallballs
4 Burpee

Rest 30 sec

AMRAP 90 sec
Row for max meters

Rest 30 sec

AMRAP 90 sec
6 Hang clean
4 Jumping lunges

Rest 3 min

 

Torsdag

AMQRAP 13 min
3 Power snatch

AMRAP 11 min
2 BMU/3 Chest to bar/ 4 Pullups
6 Box jump over
6 DB STOH

 

Fredag

Every 2 min for 12 min
2 Deadlifts

AMRAP 12 min
12 KB Swings
12 Goblet squats
Put down the KB = 3 D-ball over shoulder

 

Lördag + Söndag

Se “Team + Weekend WOD”