Dagens_pass

 

Warm up
3 rounds
15m lunges + 5kg plate twist
10 5kg ground-to-overhead
10 5kg plate squats

 

Cardio
For time:
100/100 cal row
100/80 cal ski
100/80 cal bike
Every 20 cal:
5 double db hang snatch

 

 

   

 

 

Warm up
2 rounds
15m bearcrawl
3 walk outs

Overhead squats 5-5-5

For time
800m run
60 wallballs
60 push-ups
60 pistols
400m run
30 hang power clean
30 burpee over bar
30 overhead squats

 17.00 med Robban

 

 

 

Warm up
4 min ski/row/bike
2 min stretch

 

 

Team wod 2&2
cash in: 100 cal bike
5 rounds, split:
10 ropeclimbs
20 double db thruster
30 renegade rows

 

Warm up:
2 rounds
200m ski/row
15m bearcrawl

Benchpress 4×8
strict press 4×15

3 rounds for time
20 boxjump
20 deadlift 100/75kg
20 hspu

 

 

Warm up
4 min ski/row/bike
2 min stretch

 

Hang clean + jerk (10min)

Emom 16 min
1. +12/9 cal ski/row
2. :40 sek rope sled-pull
3. +7 ball over shoulder
4. rest

09.00-09.30med André

Warm up
4 min ski/row
2 min stretch

15-14-13-12-11-10 reps
db benchpress
strict pull-ups
-15m double db lunges

09.30 med André

Warm up
4 min ski/row/bike
2 min stretch

 

3rm thruster

Amrap 18 min
5 single db devil-press
5x15m bearhug carry
5 high boxjump
25 Double-unders