Måndag

AMQRAP 12 min
2 Push press + 1 Push/split jerk

3 Rounds for reps
90 sec work
4 1xDB Shoulder to overhead
16 Double unders
4 DB Lunges
30 sec rest

90 sec work
4 Toes to bar
6 Box jumps
4 Burpee no jump
30 sec rest

 

Tisdag

Teams of three, two sync & one rest

AMRAP 12 min
24 DB thruster
24 Sit-ups
24 KB/DB Deadlift

Rest 3 min

AMRAP 12 min
24 Wallballs
24 KB Swings
24 Plate ground to overhead

 

Onsdag

EMOM 18 min
a) 3-5 cal sprints on Echobike
b) 30 sec slow Mountain climbers
c) 4-8 KB Snatch

AMRAP 6 min
4 1xDB Burpee box over
8 DB Hang snatch

 

Torsdag

Every 2 min for 8 min
6 Back squats

AMRAP 16 min
8 Pull-ups
8 Hang power snatch
8 Push-ups
16 Air squats

 

Fredag

In 15 min
Prepare for the Open

Open 22.1 Scaled or Rx

 

Lördag + Söndag

Se “Team + Weekend WOD”