Vecka 45

Måndag kl 11.30-12.00

På tid:
300m rodd
30 burpee boxjump over
300m rodd
30 snatch 35/25 kg
300m rodd
30 HSPU
300m rodd
30 Pullups
300m rodd
30 Deadlift 90/60 kg

Måndag kl 18.00-19.00

Back squat 5-5-3-3-1-1-1

As Many Reps as Possible in 10 minutes
3 Clean-and-Jerks 60/42.5 kg
3 Toes-to-Bars
6 Clean-and-Jerks 60/42.5 kg
6 Toes-to-Bars
9 Clean-and-Jerks 60/42.5 kg
9 Toes-to-Bars
12 Clean-and-Jerks 60/42.5 kg
12 Toes-to-Bars
If you complete the round of 12, go on to 15. If you complete 15, go on the 18, etc.

Onsdag 11.30-12.00

12 min AMRAP
30 Air squats
10 Pullups
30 Air squats
10 Pushups
30 Air squats
10 Situps

Onsdag kl 19.00-20.00

EMOM 20min
10 Ringdips
10 Pistols
10 pull ups
1/arm Turkish getup med kb
HSPU/Handstand/handstand walk/wallwalk

"LUMPY"

3 varv: 
250m rodd
6 power clean 60/40kg
6 Thrusters
9 deadlift
9 SDHP


Torsdag 19.00-20.00

OTM 12 min

1. 5 Deadlift
2. 10 KB-Press (5 per arm)
3.  3 Höga Boxhopp

Parwod 4 st 4 min amraps vila 2 min mellan varje wod:

Wod 1.
15 Wallballs
10 Pushpress 35/25

2.
15 Boxjump
10 Thruster 35/25

3.
15 KB-Swing
10 Pushups

4. Max antal meter rodd (fria byten)

Fredag kl 11.00-12.00

"One bar, three Grils"

21-15-9 Reps for Time
Thrusters 42,5/30kg
Pull-Ups
Squat Cleans
Ring Dips
Deadlifts
Handstand Push-Ups

Lördag kl 11.00-12.00

På tid i par:
50 cal rodd
50 wallballs
50 medball clean
50 Pullups
50 HSPU
50 Toes to bar
50 Hang clean 50/35
50 Jerk
50 Burpees
 

Henrik LundholmComment