Vecka 2

Monday

AMQRAP 12 min
5 Back squats

AMRAP 12 min
7 Deadlifts
7 Hang power cleans
7 Thrusters

 

Tuesday

EMOM 10 min
1) 4-15 Toes to bar
2) 6-12 DB Rows

2 Rounds of
AMRAP 2 min
8 cal Row
6 Target burpees

Rest 30s

AMRAP 2 min
8 cal Bike Erg
6 V-ups

Rest 30s

AMRAP 2 min
24 Double-unders
6 Push-ups

 

Wednesday

Teams of two, share/sync

AMRAP 25 min
40 Wall balls
20 Sync KB Swings
40 KB Lunges
20 Sync DB hang snatch
40 DB Squats
20 Sync DB Shoulder to overhead

 

Thursday

AMQRAP 17 min
2 Power clean + 1 Hang clean + 2 Front squats

3 Rounds for time (Cap 7 min)
15 Pull-ups
15 Box jumps

 

Friday

In teams of two, sync/share

”Jason V.13”
AMRAP 13 min
13 Sync KB Swing
13 Burpees over buddy
13 Power cleans

Rest 1 min, 13 sec

AMRAP 13 min
6 Sync Burpees to plate
7 Sync KB/DB Deadlifts
13 Handstand Push-ups

 

Wednesday + Sunday

Check Team + Weekend WOD