Vecka 52

Tisdag kl 18.00-19.00 och 20.00-21.00

Stegrande complex: 
1 Squatclean
1 Hang squatclean
1 Push jerk
1 Split jerk

"Cindy"
AMRAP 20 min: 
5 Pullups
10 pushups
15 airsquats

Onsdag kl 11.30-12.00

"Wood"
5 rundor på tid av:
500 m rodd
10 Burpee boxjump over
10 SDHP 42.5/30 kg
10 Thrusters 42.5/30 kg
1 min vila

Onsdag kl 19.00-20.00

EMOM
3 Back squat 6 min
1 Front squat 4 min

4 min AMRAP
2-4-6-8 osv...
Snatch 35/25 kg
Toes to bar

1 min vila

4 min AMRAP
2-4-6-8 osv...
Thrusters 35/25
Pullups

1 min vila

4 min AMRAP
HSPU
Wallball

Torsdag 19.00-20.00

Emom 7 min: Snatch complex (Power snatch + Hang snatch + OHS)

Parwod. 22 min amrap:

30 Synkade burpees over bar
30 Powersnatch 42,5/30 kg
30 C2b / pullups
30/20 Pushups
30 Frontsquat 42,5/30 kg
30 T2B
30 Clean Jerk 42,5/30 kg

Fredag kl 11.00-12.00

“12/31 (New Year’s Eve)”

For Time

31 Push Press 35/25 kg
31 Pull-Ups
31 Snatches 35/25 kg
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats 35/25 kg
31 Unbroken Double-Unders
31 Thrusters 35/25 kg
31 Lunges
31 Burpees

Then, 365 meter Row

 

Henrik LundholmComment