Vecka 20

Måndag

Teams of 2, share anyhow
AMRAP 25 min
30m DB Walking lunges
20 Toes to bar
40m Broad jumps
20 Pull-ups
60m Ball carry
20 Chest to bar

 

Tisdag

“Hurtigruten”
“Bergen”
AMRAP 6 min
6 DB Box step-ups
12 DB Shoulder to overhead
100m run

Rest 3 min

“MS Trollfjord”
AMRAP 6 min
Row for meters
EMOM 3 Push-ups

Rest 3 min

“Kirkenes”
AMRAP 6 min
25 Double-unders
12 DB Hang Snatch
6 DB Squats

 

Onsdag

30 Rounds for time
1 Power clean
3 Burpees
5 Boxjumps

Time cap: 25 min

 

Torsdag

AMQRAP 14 min
3 Back squats + 6 strict DB press

AMRAP 10 min
6 HSPU
8 Front squats
6 Push press
8 Front rack lunges

 

Fredag

EMOM 18 min
1) 3-6 Box jumps
2) 1-3 Rope climbs
3) 20-30s KB Front rack hold

For time (cap 5 min)

21-15-9
Pull-ups
Sprawls

 

 

Lördag + Söndag

Se “Team + Weekend WOD”