Vecka 7

Måndag

Teams of two, share anyhow
“Valentines special”

AMRAP 24 min
“Grace loves Karen”
5 Rounds
6 Clean and jerk
30 Wallballs

“Randy loves his DB”
75 DB Snatch

“Cindy loves Annie”
10 Rounds
5 Pull-ups
10 Push-ups
20 Sit-ups
30 Double unders (each)

 

Tisdag

AMQRAP 14 min
5 Push jerk/Push press

AMRAP 4 min
4 HSPU
8 DB Lunges (farmers hold)

Rest 2 min

AMRAP 4 min
4 Push press
8 DB Lunges (front rack)

 

Onsdag

EMOM 28 min
a) 8-16 Cross V-ups
b) 8-16 cal Echo bike
c) 30s Hollow hold/rocks
d) 30s Burpee to plate

 

Torsdag

AMQRAP 12 min
2 Snatch

AMRAP 12 min
2 Ball to shoulder
4 1xDB Devils press
6 Box jumps
4 Plank shoulder taps
2 Strict pull-ups

 

Fredag

Open 2018 bonanza

“Halfway to 18.1”
AMRAP 7 min
4 Toes to bar
5 DB hang clean and jerk
7 cal Row

Rest 3 min

“Ballin 18.2”
AMRAP 7 min
1-2-3-4-5-6-7-8-9-10
Ball squats
Burpee over ball

Rest 3 min

“18.3,4 & 5”
AMRAP 7 min
3-6-9-12…
DB Thruster
KB Deadlifts
DB Snatch

 

Lördag + Söndag

Se “Team + Weekend WOD”