Måndag

AMQRAP 7 min
1+1 Turkish get-up

For time (cap 19 min):
Buy in: 40 Sit-ups + 80 Double-unders
3 rds
16 DB Front squats
8 HSPU

Rest 3 min

Buy in: 30 Sit- ups + 60 Double-unders
3 rds
16 Wall balls
8 Toes to bar

 

Tisdag

AMQRAP 8 min
3 Hang power clean

Rest 2 min

AMQRAP 8 min
1 Hang squat clean

For time (cap 6 min)
30 Burpee box-overs
15 Ball over shoulders

 

Onsdag

EMOM 12 min
A) 2-5 Bar muscle-ups
B) 20-30s Hollow rocks

AMRAP 12 min
2 strict Pull-ups
40 Double-unders
8 DB Lunges

 

Torsdag

Teams of two, sync/share anyhow
AMRAP 24 min
4 rds
20 sync KB Swings
40 Sprawls

3 rds
20 sync DB Snatches
40 Burpee no jumps

2 rds
20 sync KB Clean and jerks
40 Box jumps

 

Fredag

AMQRAP 8 min
1 Clean + 3 Front squats

3 Rounds for reps of
1 min Knees to elbows
1 min Rowing
1 min DB Push press
1 min Echo Bike
1 min Goblet squats
1 min Rest

 

Lördag + Söndag

Se “Team + Weekend WOD