Måndag
Styrka:
Front Squat (Heavy 3)
In 10 mins work up to a Heavy 3 rep
WOD:
For Time:
100 Power Cleans 60/42,5
– Every min on the minute perform 5 Bar facing Burpees until completion
*20 min Time Cap*
Tisdag
WOD:
Teams of 2
RX:
60 SHSPU
50 Syncro T2B
40 Front Squats 70/47,5
30 Syncro KB Swings 32/24
60m KB Lunge 32/24*
*Genomförs tillsammans*
Intermediate:
60 HSPU
80 TTB
40 Front squats 60/40
30 Synkade KB Swing 24/16
60m KB Lunge
Onsdag
Styrka:
Shoulder Press (Heavy 3)
In 10 mins work up to a Heavy 3 rep
WOD:
For Time:
30-24-18-12-6
Cal. Rodd
Pullups
Torsdag
WOD:
Complete 3 Rounds
For Time:
40/30 Cal. Bike/Ski
30 T2B
20 Burpee Box Jump Over
rest 5 mins b/t rds, sprinter!!
Fredag
Styrka:
Shoulder Press (Heavy 2)
In 10 mins work up to a Heavy 2 rep
WOD:
Metcon (Time)
4 rds
400m Run
7 Squat Cleans 75/55
* 20 min Time Cap *
Lördag
Teams of 3
200 Cal. Ski
200 Deadlifts 100/70
200 Cal. Ski
