Dagens_pass

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

4×15/15 split stance double db squats

Emom 10 min
1. 10 thruster
2. 6×7,5m front/back bearhug walks

Amrap 12 min
30 clean & jerk
20 bearhug step-overs
10 burpee to target

 

 

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

 

Team wod 2&2
For time
200 db snatch
200 push-ups
200 cal ski/row
En springer 400m, en kör wod.

 

 

 

André 17.30

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

Team wod 2&2

4 rounds each
One on ski
One perform:
5 pull-ups
10 wallballs 8/4kg
15 boxjump-overs 60/50cm

4 rounds each
One on bike
One perform:
10 power snatch 30/20kg
30 double-unders / 50 single-unders

 

4 rounds each
One rest
One perfom:
10 sandbag over shoulder
Warm-up
3-4 min ski/row/bike

 

3×12 double db bench-press
3×5 strect pull-up (+vikt)

Amrap 25 min
15/12 cal bike
20 kettlebell swings
20 wallballs
5 wall walks
5 double db burpee deadlifts (benchpress db’s)
Warm up
3-4 min ski/row/bike

 

3x30m sled rope-pulls

Emom 10 min
1. +12 hspu
2. +12 toe-to-bars

Amrap 12 min
7 single db split-jerk
21 double-unders
7x15m shuyffle-runs

09.00 med André

Warm up
3-4 min ski/row/bike

 

 

CF open 11.5
20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10′ target) 

 

09.30 med André

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

 

 

Team wod 2&2
For time
200 hang db c&j
200 toe-to-rings
200 db step-overs
En cyklar 15/10 cal bike, en kör wod.
10.30 med Jossan & Marcus

Team of 2
Warm up 10min

For time:
80 squat cleans 70/50 kg
-Rest 5 min-

For time:
36-27-18 BFB (synkade)
10-8-6 Rope climbs (var)

Ev buy out!