Ons till ons

3/5

Front squat
5×5 80 kg
1×3 90 kg
1×2 100 kg
1×1 110 kg

AMRAP 18 min
5 strict pull ups
10 burpees
15 GHD
400 m run

Result: 4 rounds + 14 GHD

2/5

Morning Romwod 30 min

1/5

Squat clean and jerk ladder
3 reps sen öka 5 kg
70-75-80-85-90-95-100 kg

MK open team wod
Run 1000 m
Asault bike 60 cal
45 OH-squat 60 kg

Tid: 13:11

AMRAP 10 min*
7 push ups
5 m handstand
7 KB swing 32 kg
5 m handstand
7 pistols
5 m handstand

* fail on handstand=3 burpees

29/4

Snatch
2 reps sen öka 5 kg
50-55-60-65-70-75-80-85 kg

AMRAP 25
1 snatch 65 kg*
2 Ring MU
5 S2OH 50 kg
10 push ups
15 air squats
20 sit ups
*fail = 200 m run
AMRAP 15 min
7 m handstand walk
*3 rep slam ball 25 kg

*every handstand fail = 3 additional reps slam ball

27/4

EMOM 10
Odd 5 MU
Even 10 Thrusters 40 kg

Cluster ladder
6 reps you go I go every other
50-55-60-65-70-75-80-85-90(f) kg

AMRAP 15
2-4-6-8-10-8-6-4-2
HSPU
2xreps cal Assault bike
C2B

Result: 2-4-6-8-10-3

26/4

Power Clean
75 kg 3×3

Back Squat
95 kg 3×3

Conditioning
For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings 32 kg
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the rower
Directly into
12 – 9 – 6:
Squat Cleans 70 kg
200 Meter Run

22:25

Annonser