Vecka 27

Måndag

AMQRAP 15 min
7 Back squats

2 rounds of:
1 min AMRAP:s for max reps/cals
A) Rowing
B) Ball squats
C) Burpees to plate
D) Bike erg
Rest 1 min between rounds

 

Tisdag

EMOM 10 min
2 Snatch

AMRAP 6 min
6 DB Snatches
4 DB Push press
20 Double-unders
Rest 2 min

AMRAP 6 min
6 DB Hang Clean and jerks
4 Box jumps
2 Ball over shoulders

 

Onsdag

Teams of two, sync
AMRAP 5 min
8 KB Swings
12 KB Lunges
Rest 2 min

AMRAP 5 min
8 DB Deadlifts
12 DB 1-arm Shoulder to overhead
Rest 2 min

AMRAP 5 min
8 Box step-ups
12 DB Hang snatches
Rest 2min

AMRAP 5min
8 KB Clean and jerk
12 DB Squats

 

Torsdag

EMOM 12 min
A) 1-3 Rope climbs
B) 30s KB Front rack holds

AMRAP 12 min
400m Run
10 Sit-ups
5 Devils press

 

Fredag

AMQRAP 10 min
3-5 HSPU
+
4-8 Toes to bar

AMRAP 14 min
Buy in:
21-15-9
Pull-ups
Wall balls

Then,
AMRAP
9 Burpees
15 Power cleans
21 Shoulder to overheads

 

Lördag + Söndag

Se “Team + Weekend WOD”