Vecka 19

Måndag

4 rounds
AMRAP 1 min
3 DB Clean
6 Sit-ups
6 Airsquats
Rest 30s

AMRAP 1 min
3 Thrusters
3 Burpees over bar
Rest 30s

AMRAP 1 min
Cals Echobike
Rest 2 min

 

Tisdag

AMQRAP 12 min
3-5 Strict/Negative Pull-ups + 20-30s Handstand practice

AMRAP 12 min
4 Toes to bar
8 Box jumps
4 Pull-ups
8 Box jump overs

 

Onsdag

Teams of 2
AMRAP 24 min
25 HSPU
50 KB Swings
25 Push-ups
50 KB Lunges
25 V-ups/Tuck-ups/Sit-ups

 

Torsdag

E2M for 24 min
A) 7-10 cal row
10 Wallballs
B) 10 2xDB Power clean
6 Box jumps
C) 6-8 cal Echobike
30 Double-unders

 

Fredag

EMOM 6 min
3 Clean-grip Deadlifts
Rest 2 min

EMOM 6 min
1 Power clean

AMRAP 10 min
8 Ball Cleans
200m run
2 Wall walks

 

Lördag + Söndag

Se “Team + Weekend WOD”