Vecka 15

Måndag

AMQRAP 8 min
4-10 Toes to bar

EMOM for 16 min, AMRAP 1min
A) Sit-ups/tuck-ups/V-ups
B) DB lunges
C) Burpee no jump
D) 1 min rest

 

Tisdag

AMQRAP 15 min
3 Snatch

AMRAP 9 min
20 Double-unders
10 DB Hang snatch
5 Ball squat clean / ball to shoulder and squat

 

Onsdag

Teams of 2, share anywho/sync
00.00-07.00:
AMRAP 6 min
24 Wallballs
8 sync DB Hang clean

06.00-08.00: Rest

08.00-14.00:
AMRAP 6 min
12 HSPU
6 sync Burpee to plate

14.00-16.00: Rest

16.00-28.00:
AMRAP 12min
24 Wallballs
8 sync DB Hang clean
12 HSPU
6 sync Burpee to plate

 

Torsdag

EMOM for 24 min
1) Row 40s (20s fast, 20s medium)
2) 10 DB Goblet squats (Heavy)
3) Bike 40s (20s fast, 20s medium)
4) 5-10 Pullups/Chest to bar/ Bar muscle-ups

 

Fredag

Långfredag, rest day!

 

Lördag + Söndag

Se “Team + Weekend WOD”