Dagens_pass

11.00+18.00 med André

Warm up
4 min ski/row/bike
2 min stretch
E5min x32 min
10 benchpress
2-4 tireflips
amrap ski/row >4min
   

17.00 med Robban

Warm up

3 rounds
9/12 cal Ski/AB/row
20 lunges
10 Puch-press
10 Puch-ups

Öva muscle-ups / pull-up / kipp

7min AMRAP
12 DB snatch
12/6 pull-ups/muscle-ps
12 burpees

7 min AMRAP
12 boxjump
12 wallball
12 sit-ups

 

 

 

   

19.00 med André SK IRON

Warm-up
4 min ski/row/bike
3 min strech

3 varv
10 bänkpress
8/8 renegade rows
15 fällkniv

3 varv
10 sittande hantel press
10 hantel rodd
:30 sek hollow hold

3 varv
10 marklyft i trap-bar
16 utfall bakåt med hantlar
15 knäböj med hantlar

11.00+18.00 med André

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


Styrka:
3 rounds
15 pike leg-raise

10 hollow rocks
20 renegade rows

Amrap 15 min
1-2-3-4-5-6…
Deadlift 100/75kg
-300m run

 17.00 med André

Warm up
4 min ski / row / bike

2 min strech

Styrka:

3 rounds
15 pike leg-raise

10 hollow rocks
20 renegade rows

Amrap 15 min
1-2-3-4-5-6…
Deadlift 100/75kg
-300m run

06.30 med André

Warm up
4 min ski/row/bike
2 min stretch
Styrka
Emom 10 min
1. 3 pull-ups+3 toe-to-bars+:10 sek L-hang

2. 1 deadlift+1 squat clean+1 hang P clean + 1jerk
Amrap 12 min
5 burpees
7 overhead squats
9 jack knives

16.30 med Robban

Warm up:

10 airsquat
10 pushups
10 cal AB

Öva Cleans

 

For time 2 rounds of
Buy in: 40 walball
10 cal AB
10 power Clean 42,5/30 kg
10 cal AB
10 ground-to-overhead 42,5/30kg
10 cal AB
10/5 pull-ups/ muscle-ups

Cash out: 40 wallball

17.30 med Jossan 

  WOD, med en kompis
100 Push-Ups to Box Step-Ups / Dumbbell Goblet Squat Hold (22,5/15 KG)
200 Ring Rows / Overhead Plate Hold (20/15 KG)
44 Synchronized Plate Ground-to-Overheads (20/15KG)
2,021 meter Row
44 Synchronized Plate Ground-to-Overheads (20/15KG)
200 Ring Rows / Overhead Plate Hold (20/15KG)
100 Push-Ups to Box Step-Ups / Dumbbell Goblet Squat Hold (22,5/15KG)

11.00+17.00 med André

Warm up:
4 min ski/row/bike
20 kb swing
2 min stretch

Styrka:

Push-press + split jerk 3+1 x5

Emom 15min
1. 30m Sled rope-pull
2. 45m bearhug carry
3. +10 strict hspu
4. +15 heavy kb swing
5. rest

Löpning 18.00

Teton Running Company, Inc - Running Meme of the Day ...

 

06.30+11.00+17.00 Med André

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

 

30 Funny Happy Friday Memes That Are Way Too Real - SheIdeas

E5min x30 min
8 pull-ups
5 heavy deadlift
3 heavy ball over shoulder
amrap bike >4min

 

09.00 med André

Warm up
4 min ski/row
2 min stretch

Amrap 16 min
2 tireflips
10 hang db snatch
10 pull-ups
10 hspu

09.30 med André

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

 

 

Amrap 30min
3 tireflips
10 elevated double db reverse lunges
10 double db clean & jerk
15/10 cal bike