Vecka 52

Måndag - Onsdag har vi jul-ledigt :)

Torsdag


Back squats 5-3-2-2-1 (60,70,80,85,90%)

Strikta Pull ups 10-8-6-4-2

I par:
AMRAP 8 min (ni gör vartannat varv):
5 Pull ups
5 lateral burpees over bar
5 squat clean 42,5/30

Vila 2 min

For time (dela repsen hur ni vill):
20 Thrusters 42,5/30
20 Burpees
800m rodd
30  KB swing 32/24
30 TTB
600m rodd
40 Box jumps
40 Push ups
400m rodd
50 DB snatch 22,5/15
50 Wall balls


Fredag

Stegra upp i komplexet: High Hang Clean + Hang Clean + Power Clean + Split Jerk

Deadlift 8-6-4-4-2 (45, 70,75,85, 95%)

For time:
3 varv:

17 Hang Power Clean-and-Jerks
18 Back Rack Lunges
19 push ups
20 Mountain Climbers

Lördag

“HEARTBREAKER, DREAM MAKER”

AMRAP 10 min, i par.
2 Wall Ball Shots  - Partner 1
2 Synchronized Burpees
2 Wall Ball Shots - Partner 2
2 Synchronized Burpees
4 Wall Ball Shots - Partner 1
4 Synchronized Burpees
4 Wall Ball Shots - Partner 2
4 Synchronized Burpees
6 Wall Ball Shots - Partner 1
6 Synchronized Burpees
6 Wall Ball Shots - Partner 2
6 Synchronized Burpees
Osv så långt ni hinner på 10 min.

Vila 5 min.

Roddstafett:
500-400-300-200m rodd (båda ror alla distanserna)

Henrik LundholmComment