Vecka 33

Måndag 18.00-19.00

OTM 12 min
1. 7 Backsquat
2. 20 kb press (10 per sida)
3. Vila

Wod

30 Boxjump Over
30 Pull-Ups
30 Kettlebell Swings 24/16
30 Lunges med KB
30 T2B
30 Push Press 50/35 kg
30 KB-Swings 24/16
30 Wall Balls
30 Bar facing Burpees
30 Double-Unders

Tisdag 18.00-19.00

Snatch 3x3 3x2 2x1

4 min AMRAP
2 Thrusters 40/25 kg
2 Burpees

4 min AMRAP
2 Squat clean 40/25 kg
2 Lateral burpees

4 min AMRAP
2 Power snatch 40/25 kg
2 Bupree boxjumps

2 min vila, +2 reps varje nytt varv.

Onsdag 19.00-20.00

EMOMx18
5-8 strikta chins
10-15 smala armhävningar
8/arm KB-rodd
15 + 15 sek Hollow Hold
5 Strikt press
45 sek plankan

13-11-9-7-5
CTB/Pullups
Squat Snatch 60/42.5

Torsdag 19.00-20.00

EMOM 6 min: 3 Cluster
Direkt därefter OTM 6 min:
1. HSPU (alt Wallwalk/Dips/Pushups)
2. Pistols

Parwodintervaller 4 varv var av:

6 T2B
9 Pushups
12 Goblet Squat 32/24 kg
15 KB_swing 32/24 kg
1 Runda "idioten"

Henrik LundholmComment