Vecka 52

Måndag - Onsdag har vi jul-ledigt :)

Torsdag

OTM 10min:
2 Back squats
8 Strikta Pull ups

I par:
AMRAP 8 min (ni gör vartannat varv):
5 Ring rodd
5 lateral burpees over bar
5 Power clean

Vila 2 min

For time (dela repsen hur ni vill):
800m rodd
25  KB swing
25 Situps
600m rodd
30 Box jumps
30 Push ups
400m rodd
35 DB snatch
35 Wall balls


Fredag

OTM 6min:
1 Power clean + 1 hang power clean

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

AMRAP 12 min::

10 Hang Power Clean
10 Back Rack Lunges
10 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