Måndag
WOD
8 varv av:
4 Power Cleans 90/60
8 SHSPU
12 T2B
Tisdag
Styrka
Back Squat (10×2)
Every min 2 Back Squats (10mins)
WOD
For Time:
1500m rodd
200 Double Unders
100 Thrusters 20/15
Onsdag
WOD(AMRAP – Rounds and Reps)
5 min AMRAP
10 DB Snatch
10 Burpees
3 min vila
WOD (AMRAP – Rounds and Reps)
5 min AMRAP
10 DB Push Press (två hantlar)
10 Pull Ups
3 min vila
WOD (AMRAP – Rounds and Reps)
5 min AMRAP
10 DB Step Ups (två hantlar)
10 TTB
Torsdag
WOD
Kelly (Time)
5 varv av:
400m löp
30 Box Jumps
30 Wall-Ball Shots
Fredag
Midsommarpass!
Lördag
WOD
5 varv av:
30 Wall Balls
15/12 cal rodd/AB/skierg
30 Bench Press 42.5/30
15/12 cal rodd/AB/skierg
1 min vila mellan varv!