Dagens_pass

11.00+17.00+18.00 med André

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

 

 

For time
50-40-30-20-10
db snatch
25-20-15-10-5
burpee box jump-overs
-200m run

 

   

 

11.00+18.00 med André

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

 

Hang squat clean + jerk (10min)

Amrap 15 min
15 wallballs
10 boxjumps
5 strict pull-ups

   

 17.00 med Robban

Warm up

4 min row/ski/bike

 

 
   

06.30+17.30 med André

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

 

 

Team wod 3&3
Amrap 35 min
Pers 1: 4-600m run
Pers 2: Amrap 1-2-3-4…(per/arm) heavy single db power cleans + plank shoulder touch
Pers 3: 30 jack knife´s
   

11.00+17.00 med André

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

4 rounds
8 benchpress
8 push-press
:20-:30 sek hollow hold + band

Emom 16min
1. Row 15/12 cal
2. +6 strict hspu
3. +10 front squats
4. +15 strict hang leg-raise

Löpning 18.00

INTERNATIONAL ADVANCED RUNNING MEME DAY THREAD ...  
   

11.00 Med André

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

 

Midsommar workout
Team wod 2&2

Amrap 45 min
100 broadjumps
90 single db push-press
800m run
70 deadlift
60 boxjumps
50 single arm devil-press
400m run
30 wallballs
20 clean & jerk / snatch
10 hspu

09.00-09.30med André

Warm up
4 min ski/row
2 min stretch

Amrap 20 min
3 tyreflips
6 double kb clean & jerk
9 toe-to-bars
   

09.30 med André

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

 

Team wod 2&2
Amrap 40 min
1 work, 1 dead hang:
30 renegade rows
30 single db burpee step-overs
30 cal bike
30 toe-to-rings

1 work, 1 bearhug holds:
20 cal row
20 kb snatches
20 pistols

1 work, 1 plankan:
10x400m run
10 ball over shoulder