Måndag
WOD
(10 Rounds for time)
Every 3 mins (30 mins)
150m Run
12 Thrusters 42,5/30
* record each round
Tisdag
WOD
Teams of 2
2000m rodd
100 Du´s (var, gör dem samtidigt)
80 T2B
40 Power Snatch 135/95
20 Syncro Bar Facing Burpees
2000m rodd
Onsdag
Styrka
Shoulder press 3,3,3,3,3,3,3
WOD
AMRAP 12 min
24 Hang Power Cleans 42.5/30
24 Wall Balls
Torsdag
Styrka
E30s for 10 min
1 power snatch / snatch (välj själv)
WOD
For Time:
1000m rodd/skierg
30 CTB
1000m rodd/skierg
Fredag
WOD
5 varv av:
50 Double Unders
20 TTB
15 Double DB Squats
10 HSPU
5 Burpees
Lördag
WOD
AMRAP 20min
50 wall-ball shots
100 double-unders
15m Overhead walking lunge med en hantel / handstand walk
100 double-unders
50-cal. rodd
100 double-unders
15m Overhead walking lunge med en hantel / handstand walk
100 double-unders
