Vecka 17

Måndag

AMQRAP 15 min
4 Deadlifts

AMRAP 5 min
3 HSPU
8 1xDB Hang squat clean

Rest 1 min

AMRAP 5 min
5 Push-ups
8 1xDB Squat clean

 

Tisdag

Teams of 2, share anyhow
AMRAP 24 min
42-30-18
KB Swings
Box jumps

4 rds
20 Wallballs
20 Pull-ups

22-16-10
Box step overs
Double-unders (each)

 

Onsdag

AMQRAP 14 min
5 Back squats

AMRAP 4 min
4 1xKB Snatch
8 1xKB Front rack walking lunges

Rest 2 min

AMRAP 4 min
4 1xKB Cleans
8 1xKB Front rack walking lunges

 

Torsdag

AMQRAP 10min
20-30s Handstand hold/Handstand walk

AMRAP 14 min
4 Toes to bar
6 Burpee over DB
12 DB Snatch

 

Fredag

EMOM 8 min
3 Strict pull-ups/chest to bar

AMRAP 16 min
600m run
6 heavy 1xDB Shoulder to overhead
6 Box jump overs

400 m run
4 heavy 1xDB Shoulder to overhead
4 Burpee box jump overs

200m run
2 heavy 1xDB Shoulder to overhead
2 DB Burpee box overs

 

Lördag + Söndag

Se “Team + Weekend WOD”