Måndag

AMQRAP 12 min
5 strict DB Press + 5-10 V-ups

EMOM 12 min
A) 8-10 DB Power clean + 8-10 DB Shoulder to overheads
B) 30s Row @80-100% effort

 

Tisdag

Teams of two, Share anyhow

AMRAP 24 min
20 Ball squats
20 Push-ups

Then
30 DB Box step-ups
30 HSPU

Then
40 DB Lungester

 

Onsdag

AMQRAP 14 min
Hang power cleans
Set 1: 8 reps
Set 2: 6 reps
Set 3-5: 4 reps
All remaining sets: 2 reps

For time (cap 10 min)
Run 400 m
Then
21-15-12-9-6
DB Hang snatches
42-30-24-18-12
Double-unders

 

Torsdag

EMOM 18 min
A) 15 sec Echobike sprint
B) 1 Big set of Wall balls
C) 2 Heavy ball to shoulders

For time (cap 6 min)
21-15-9
Thrusters
Burpees over bar

 

Fredag

EMOM 8 min
A) 2-5 strict Pull-ups
B) 6-8 Goblet squats

AMRAP 16 min
8 Pull-ups
16 DB Lunges
6 Toes to bars
12 DB Squats
4 Bar Muscle-ups / Chest to bar
8 DB Front squats
Rest 1 min

 

Lördag + Söndag

Se “Team + Weekend WOD”