16/4 2018
Styrka
Deficit deadlift 3-3-3-3-3 reps
Wod
- 3 varv på tid
- 10 marklyft
- 10 burpee over bar
Vikter
- 100/70 kg
- 70/45kg
- 40/25kg
15/4
Amrap 24 (vartannat varv)
3 benchp. 100/70
6 2 for 1s / heavy wbs
12 cal row
13/4
Floor Row
6 sets of 5 reps
——————-
AMRAP 12
3 Chest-to-bar Pull-ups
3 Strict Handstand Push-ups
30 Double Unders
12/4
Back squat
3-3-3-3-3
—————
21-15-9
Gobletsquats 32/24 & burpee
10/4
Squat Snatch
3-3-3
————
21-15-9
Squat Snatch 50/35
Box jumps 60/50
9/4
7 rounds for time:
7R/7L KB Deadlifts
7R/7L KB Shoulder Press
24/16
2018-04-07
Team
30 oh walking Lunges
15 k2e
30 cal row
30 sit ups
15 k2e
30 oh walking Lunges
Bumper 20/15 kg
7/4
Amrap 20:
20 m hsw (4 * 5m)
25 lagom swings 32/24
30 Pushups
250 m run
6/4
Front Squats
5-5-5-5-5
———————
15-12-9
Front Squats 80/55 from the floor
Hang Power Clean 80/55
5/4
Kipp tech. + 100 Pullups på tid TC 10
————-
Amrap 12:
15 Pushups
45 DUs
