Måndag

For time (cap 26 min)
Teams of 2, share anyhow/sync

AMRAP 8 min
14 Pullups
10 sync Sit-ups
6 Devilspress
Rest 2 min

AMRAP 8 min
14 cal Echobike
10 sync KB Swing
6 DB Burpee
Rest 2 min

AMRAP 8 min
14 DB Deadlifts
10 sync Sprawls
6 DB Box step ups

 

Tisdag

2 rounds of
AMRAP 3 min
4 Toes to bar
24 Double-unders
4 HSPU or Push-ups
Rest 1 min

AMRAP 3 min
6 cal row
6 DB/KB Hang snatch
12 DB/KB Overhead lunges or squats
Rest 1 min

AMRAP 3 min
4 Ball to shoulder
4 Ballsquats with ball on shoulder
8 Boxjumps or Boxjump over
Rest 3 min between rounds

 

Onsdag

AMQRAP 14 min
4 Barbell Strict press

AMRAP 10 min
3-6-9-12…
DB Pushpress
KB Swings
V-up/tuck-up/Sit-ups

 

Torsdag

EMOM for 25 min

1) 6-15 DB Snatch
2) 6-15 cals BikeErg
3) 6-15 KB Deadlifts
4) 6-15 Burpee box ups
5) 6-15 DB thrusters

 

Fredag

EMOM 12 min
A) 5-15 Pushups
B) 8-15 Barbell Hang to overhead

EMOM 12 min
A) 35s kipping Pullups
B) 35s Bearhug hold

 

Lördag + Söndag

Se “Team + Weekend WOD”