Pass vecka 31

Måndag 29 juli

A. E3M 15 min
15-12-9-6-3 reps

Backsquat

Ring-Rows

Increase the load every set

B. Team of 2:
AMRAP 20 min of
50 Wall-Balls

100 Double-unders/Single-unders
200m Run

Split the reps but run together

Tisdag 30 juli

A. E3M 15 min
15-12-9-6-3 reps

Low Kettlebell Swings

Pushups

Increase the load every set

B. Work with a partner. One work, one rest.
4 rounds for speed of:
6 Ball over shoulder
6 Burpees

C. 3-4 reounds of:
30/15s ON/OFF
Battle Ropes
Ring-Rows

Switch Lunges
Hanging Leg Raises

Rest 1 min between rounds

Onsdag 31 juli

A. Heavy set of the complex:
1 Clean
2 Jerk
3 Front Squat

TC: 12 min
Warm up with empty bar before the workout starts.

B. "Strict Nicole"
20 min AMRAP of:
400m Run
AMRAP Strict Pullups

Score: Number of Pullups

Torsdag 1 augusti

A. "Team WOD"
Pick a cardio machine: Air-Bike, Ski-Erg or Rower
2 rounds for time:

2-minute handstand hold
30 cal of a cardio machine
2-minute plank hold
30 cal of a cardio machine
2-minute support on rings
30 cal of a cardio machine

Work with a partner. One work, one rest.

Fredag 2 augusti

A. E3M 15 min
15-12-9-6-3 reps

Deadlift

8 Lateral Burpees

B. 4 sets of:
8-12 Bent over Barbell Row
8-12 Dumbell Press

Rest 60s

C. 4 sets of:
8-15 Pushups
20 Jumping Pullups
Rest 60s