Vecka 44

Måndag

Teams of two, you go, I go

AMRAP 6 min
6 Wall balls
9 Burpees

Rest 2 min

AMRAP 6 min
6 DB Thrusters
9 Burpees over DB

Rest 2 min

AMRAP 6 min
6 Ball squats
9 Burpees to plate

 

Tisdag

Every 2 min for 20 min:
4 Deadlifts

”Annie” (TC: 6 min)
50-40-30-20-10
Double-unders
Sit-ups

 

Onsdag

EMOM for 15 min
A) 3-6 Rope pull-ups
B) 5-10 Push-ups
C) 30s Plank

AMRAP 3 min
5 Box jumps
10 DB Hang clean and jerks

Direct into:
AMRAP 3 min
5 Box jumps
10 DB Hang snatch

Direct into:
AMRAP 3 min
5 Box jumps
10 DB Power cleans

 

Torsdag

AMQRAP 12 min
1 Hang clean + 2 Front squats

AMRAP 12 min
20 Back squats
10 Toes to bar
20 Back squats
10 HSPU
20 Back squats
10 Bar Muscle-ups

 

Fredag

EMOM 5 min
3 Power snatch

rest 2 min

EMOM 5 min
3-6 Burpees over bar

AMRAP 11 min
2-4-6-8….
Hang snatch
Sprawls

 

Lördag + Söndag

Se “Team + Weekend WOD