Vecka 16

Tisdag kl 18.00-19.00

EMOM 8min:
3or OHS

EMOM 6min:
1 snatch Balance

3 varv, 2min vila mellan varje. 
15 HSPU
15 Thrusters 42,5/30kg
15 TTB
15 OHS
15 Burpees
15 kb-swing 24/16kg
15 Pullups

Onsdag kl 19.00-20.00

Backsquats 5-5-3-3-2-2

Frontsquats 5x5

"DT"
5 Rounds For Time
12 Deadlifts 70/47,5kg
9 Hang Power Cleans
6 Push Jerks

Torsdag 19.00-20.00

OTM 10 min:
1. 3 squat Clean
2. 3-5 Ringdips

Parwodintervaller "i go you go"

21-15-9
Thurster
Pullups
vila 1 min
90 WB (15 var x3)
vila 1 min
10 varv cindy (ett varv var)

Förklarar mer på plats. Men tex på 21-15-9 Då gör person 1: 21-21 sen person 2: 21-21 sen Person 1: 15-15

Fredag kl 11.00-12.00

"Kalsu"

For Time
100 Thrusters 60/42,5kg
5 Burpees at the top of every minute

Deadlift 5x5

Lördag 11.00-12.00

I par, dela repsen hur ni vill

Isabell: 30 snatch 60/40
Grace: 30 clean and jerk 60/40
Angie: 100 Pullups, 100 Push ups, 100 situps, 100 Airsquats
Elizabeth: 21-15-9 Squat clean, ring dips 60/40kg
Betty: 5 RFT: 12 push press, 20 box jumps 60/40kg

 

Henrik LundholmComment