Vecka 10

Måndag

AMQRAP 18 min
1 Cluster + 2 Shoulder to overhead

4 RFT (cap 6 min)
4 Toes to bar
8 DB Thrusters R-arm
4 Toes to bar
8 DB Thrusters L-arm

 

Tisdag

“Kelly Row-land”
AMRAP 6 min
200m row
15 Box jumps
15 Wallballs
Rest 3 min

“Pushupabeth”
AMRAP 6 min
21-15-9
Cleans
Pushups
Rest 3 min

“Squat-Annie”
AMRAP 6 min
50-40-30-20-10
Double unders
Squats

 

Onsdag

Teams of two, share anyhow and sync.

AMRAP 12 min
30 DB Snatches
10 sync DB Lunges
30 DB Shoulder to overhead

Rest 3 min

AMRAP 12 min
30 DB Hang clean & jerks
10 sync Sprawls
30 V-ups/tuck-ups

 

Torsdag

EMOM 10 min
a) 4-10 Pistols
b) 1-3 Rope climbs

2 Rounds
AMRAP 3 min
Burpee box overs

AMRAP 2 min
DB Front squats

AMRAP 1 min
Pull-ups
Rest 3 min

 

Fredag

In 15 min
Prepare for the Open

Open 22.3 Scaled or Rx

 

Lördag + Söndag

Se “Team + Weekend WOD”