VÅRA PASS

WOD

Basic WOD

Vecka 32, 5-årsjubileum

Bli medlem i Vanerna för mer information om jubileumsveckan.

Måndag

In 15 min:
3-4 sets of 400m run

AMRAP 10 min
21 Wallballs
15 Burpees
9 Pull-ups

Tisdag

Every 90 sec for 12 min
1-3 reps 3-pause squat

AMRAP 12 min
50 Sit-ups
50 Double-unders
50 Push-ups
50 KB-swings
50 Goblet squats
*Complete reps in any order you like

Onsdag

EMOM 10 min
Odd: Pull-ups
Even: Toes to bar

3 Rounds of 1 min work/30 sec rest:
Row for cal
Push press
Sumo deadlift high pull
*Score is total reps

Torsdag

In 7 min
Build to 50-60%
then,
EMOM 8 min
1 Clean

AMRAP 10 min
2-4-6-8-10… DB snatch
1-2-3-4-5… Squat box jump over

Fredag

AMQRAP 7 min
5 HSPU

AMRAP 14 min
10 Slamball burpee box overs
50m Slamball carry
25 Wallball clean

Specialized WOD

Team + Weekend WOD