Måndag

EMOM 30 min
1) 10-20 cal Echo bike
2) 6 DB Snatches
3) 40-60 Double unders
4) 1 round of 2 Strict DB press + 4 Toes to bar + 8 KB Swings
5) Rest

 

Tisdag

AMQRAP 13 min
4 Back squats

AMRAP 8 min
8 DB Front squats
4 DB Push press
2 Burpee over DB
Rest 1 min
AMRAP 2 min
8 DB Front squats
4 DB Push press
2 Burpee over DB

 

Onsdag

EMOM 16 min
A) 20-30s Knee or leg raises in dip station
B) 2-5 Neg. Pull-ups
C) 5 strict HSPU
D) 0 DB Deadlifts

2 rounds
EMOM 8 min 40s work 20s rest
A) Pull-ups
B) DB Clean
C) Box jumps
D) HSPU

 

Torsdag

AMQRAP 8 min
Pistols

AMRAP 16 min
30 Lunges
10 Cross V-ups
10 DB Squats
10 Burpee to plate

 

Fredag

Teams of two, share anyhow
AMRAP 26 min
60 Box jumps
60 DB Hang clean and jerks
60 Double-unders
60 KB Swings

 

Lördag + Söndag

Se “Team + Weekend WOD