Vecka 1

Monday

AMQRAP 13 min
20-30s Plank/L-sit + 3-5 Bar muscle-ups

AMRAP 11 min
7 Toes to bar
27 Double-unders
7 Burpee no jumps

 

Tuesday

AMQRAP 18 min
6-5-4-3-2-2-2… Thrusters

For time (Cap 6 min)
9-15-21
KB Clean and jerks
Goblet squats

 

Wednesday

EMOM 14 min
A) 5-15 Push-ups/Dips
B) 2-3 High box jumps

AMRAP 10 min
12 Plate ground to overhead
10 Sit-ups
8 Box jump overs

 

Thursday

Teams of two, share anyhow

AMRAP 12 min
30 Medball box step overs
20 cal Row
30 Wallballs

Rest 2 min

AMRAP 12 min
30 DB Snatches
20 cal Bike Erg
30 KB Swings

 

Friday

No WOD

 

Wednesday + Sunday

Check Team + Weekend WOD