Vecka 37

Måndag

EMOM 12 min
A) 5-10 Plate sit-ups
B) 6-12 Pistols

7 Rounds for time (cap 12 min)
7 Toes to bars
7 Burpee over bar
7 Front squats

 

Tisdag

AMQRAP 16 min
2 Power snatches + 2 Hang snatches

AMRAP 8 min
1-2-3…
Ball to shoulders
3-6-9…
Box jumps

 

Onsdag

00:00-06:00: AMQRAP
2-6 strict Pull-ups
06.00-09.00: Rest
09:00-15:00: AMQRAP
2-6 Negative Pull-ups
15:00-18:00: Rest
18:00-24:00: AMRAP
6 Pull-ups
6 1-arm DB Clusters
30 Double-unders

 

Torsdag

EMOM 18 min
A) 4 Back squats
B) 6 Strict DB press
C) 8 KB Deadlifts

For time (cap 6 min)
200m run
15-12-9
Sprawls
Lunges
200m run

 

Fredag

Teams of two
AMRAP 12 min, 1 rows,1 work reps
4 HSPU
8 Box jump overs
4 Devilspress

Rest 2 min

AMRAP 12 min, 1 bikes 1 work reps
4 Heavy DB snatches
8 Cross V-ups
4 Heavy DB cleans

 

Lördag + Söndag

Se “Team + Weekend WOD”