Vecka 32

Måndag

AMQRAP 8 min
Handstand/Headstand/Handstand walk

AMRAP 16 min
Buy in: 1 mile run

Then AMRAP:
7 HSPU
7 V-ups
27 Double-unders

 

Tisdag

EMOM 25 min
A) 8-12 KB Deadlifts
B) 8-12 Box jumps
C) 12-16 DB Snatches
D) 12-16 Goblet squats
E) 3-6 Ball over shoulders

 

Onsdag

AMQRAP 14 min
3-6 strict Pull-ups + 20-30s Bearhug hold

AMRAP 10 min
8 Pull-ups
4 Burpees over medball
2 Wall walks

 

Torsdag

Teams of 3, 1 rows/bikes, 2 sync reps

AMRAP 12 min
20 DB Front squats
20 KB Swings
20 DB Lunges

Rest 2 min

AMRAP 12 min
10 Worm Squats
10 Worm Pushpress
20 Worm Deadlifts

 

Fredag

AMQRAP 17 min
6 Power cleans + 4-6 Strict knee/leg raises

For time (cap 7 min)
45 DB Power cleans
45 Toes to bars

 

Lördag + Söndag

Se “Team + Weekend WOD”