Vecka 2

Måndag 14.00-15.00

On the minute
5 Back squat i 5 min
3 Back squat i 5 min
1 Back squat i 5 min

På tid:
250 m rodd
20 Thrusters 30/20 kg
250 m rodd
20 Snatch 30/20 kg
250 m roddd
20 Pullups
250 m rodd
20 Sumo highpull deadlift 30/20 kg
250 m rodd
20 Front squat
250 m rodd
20 Ground to over head 30/20 kg
 

Torsdag 18.00-19.00

On the minute, 10min:
3 pushpress
2 pushjerk
1 splitjerk

"300 Spartan"
25 pullups
50 deadlifts 60/40kg
50 pushups
50 boxjumps
50 floor wipers 60/40kg (alt toes to finger situps)
50 KB-clean and jerk 16/12kg (en arm)
25 pullups

Fredag 16.00-17.00

20 min stegrande tvåor i squat clean

"Angie"

På tid:
100 pullups
100 pushups
100 situps
100 squats

Par-wod Söndag 14.00-15.00

Stegrande 2or Clean and Jerk, 20min.

26 min AMRAP
400m Rodd
Hang power clean and jerk 60/40kg

400m Rodd
Back squats 60/40kg

400m rodd
TTB

400m rodd
Burpees


Person 1 ror 400m, Person 2 gör så många hang powerclean and jerk han/hon hinner under tiden. Sedan byter man så att person 2 ror och person 1 gör hang powerclean and jerk osv. 
 

 

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