Måndag

EMOM 12 min
A) 8-15 cal row
B) 1-5 Wall walks
Rest 2 min
EMOM 12 min
A) 8-15 DB Thrusters
B) 2-6 Ball over shoulder

 

Tisdag

AMQRAP
00:00-10:00:
3 Hang cleans
10:00-18:00:
1 Clean

For time (cap 6 min)
25-15-10
2xDB Hang cleans
Box jump overs

 

Onsdag

Teams of two, you go, I go
AMRAP 7 min
3 HSPU
30 Double-unders
3 HSPU
Rest 2 min
AMRAP 7
6 DB Push press
6 DB Lunges
3 Burpee over DB
Rest 2 min
AMRAP 7 min
12 2xKB Push press
12 Jump over KB

 

Torsdag

EMOM 8 min
A) 6-10 Bicep curls
B) 10-20 Banded pushdowns

AMRAP 16 min
20 KB swing
400m Run
8 Deadlifts

 

Fredag

EMOM 6 min
A) 10-15 Goblet squats
B) 30 sec Hollow rocks

00:00-08:00 For time:
A) 10-9-8-7-6-5-4-3-2-1
Burpee to rings
Toes to rings
08:00-10.00: Rest
B) 10:00-18:00: For time
55 Wallballs
55 Sit-ups

 

Lördag + Söndag

Se “Team + Weekend WOD”