Vecka 25

Måndag

AMQRAP 16 min
4-6 strict Pull-ups + 20-30s Plank holds

“Short Helen”
2 rds for time (cap 8 min)
400m run
21 KB Swings
12 Pull-ups/Chest to bar

 

Tisdag

Every 2 minutes for 12 min
4 Tempo Back squats

AMRAP 3 min
6 Wall balls
20 Double-Unders
Rest 1 min

AMRAP 3 min
8 Goblet squats
8 DB Push press
Rest 1 min

AMRAP 3 min
10 DB Front squats
5 Push-ups

 

Onsdag

EMOM 10 min
A) 3 Power snatches
B) 3-6 strict Hanging knee raises

AMRAP 14 min
7 Toes to bar
14 DB Hang snatches
1-2-3…
Ball to shoulders

 

Torsdag

AMQRAP 14 min
3-6 negative HSPU + 3 DB Deadlifts

AMRAP 10 min
Buy in:
5 rds
9 DB Deadlifts
6 DB Hang power cleans
3 HSPU

then

AMRAP
4 Burpees to plate
8 DB Shoulder to overheads

 

Fredag

Midsommardagen

 

Lördag + Söndag

Se “Team + Weekend WOD”