MÅNDAG
WOD:
5 Rounds
400m Run
12 Power Clean and Jerks 60/42,5
TISDAG
Styrka:
Shoulder Press (8×2 @80%)
Every 1:15
WOD:
For Time:
100 Wall Balls
50 Cal. Row
30 Burpee Pull Ups
ONSDAG
Styrka:
Front Squat (6×6 @75%%)
Every 2 mins
WOD:
Teams of 3
20 min Amrap (1:2)
10 Push Press 65/45
10 Push ups
TORSDAG
WOD:
Every 3 mins (30 mins)
18 KB Swings 24/16
15/12 cal Rodd
3-6-9-12-15-18-21-24-27-30 Goblet Squats
FREDAG
WOD:
5 Rounds
15 Deadlifts 42,5/30
15 Hang Power Cleans
15 Should to OH
200m löpning
LÖRDAG
Styrka
Bygg upp till en tung hpc+pc
WOD
4 Rounds for time of:
8 Deadlifts, 100/70
16 Burpees
24 Pullups
