Vecka 12

Måndag

For time (cap 26 min)
15 Rounds
3 Burpees
2 2xDB power clean
1 Toes to bar

Rest 3 min

10 Rounds
3 Box jumps
2 2xDB thrusters
1 HSPU

Rest 3 min

5 Rounds
3 Burpee box jumps
2 DB snatch
1 Bar MU/C2B/Pullups

 

Tisdag

AMQRAP 18 min
6 Back squat

21-15-9 (cap 6 min)
Wallballs
Power cleans

 

Onsdag

Teams of two, share anyhow

AMRAP 8 min
6 Devils press
12 sync KB Swings
24 cal Row

Rest 2 min

In 8 min
2RM Deadlift

Rest 2 min

AMRAP 8 min
6 sync Ball to shoulder
12 KB Clean and jerk
24 Double-unders

 

Torsdag

EMOM 7 min:
2 Squat cleans

4 RFT (cap 17 min)
8-6-4-2
Toes to bar
DB Shoulder to overhead
DB Front squats
Rest 1 min

 

Fredag

EMOM 15 min
a) 3-6 Strict/negative pull-ups
b) 30s Echo bike
c) 30s Hollow hold/rocks

AMRAP 9 min
4 Chest to bar/pull-ups
8 Box jump overs
8 DB Hang snatch

 

Lördag + Söndag

Se “Team + Weekend WOD”