Pass vecka 41

Måndag 8 oktober

A. 10 min work
2-3 Hang Snatch

B.E3M x 3 set
6-5-4 Backsquats
AMRAP Strict Pull-ups

C. E2,5M x 3 set
6-5-4 Clean Deadlift

D. 3x
5-10 Snatch Grip Press
30s Hollow Hold

Tisdag oktober

Strength:
6 rounds of:
10 Goblet Lounge doubles R
30sec Side Plank R
10 Goblet Lounge doubles L
30sec Side Plank L

Conditioning:
4 min AMCAL
2 min Rest

8 min AMRAP:
16 DB Snatches
8 Push-up + pull across

2 min Rest

4 min AMCAL

Onsdag 10 oktober

A. E3M x 3 set
6-5-4 Bench Press, paus chest
2-4 Frontsquats, paus

B. 15 min Team WOD, YGIG
1 Clean + 4 Push Jerks
5 TTB
9/6 cal Ski-Erg

Torsdag 11 oktober

A. 2 rounds for quality
400/500m Row
400/500m Ski
20 High KB-Swings
20 Walking Lunges
10 TTB/20 HLR

B. E4M 20 min (5 rundor)
3 rounds of:
5 Push-ups
10 Ring-Rows
15 Squats

Vila resten av tiden inom 4 min.
Vila inget under dessa 3 varven, utan jobba med bra tempo och utmana dina push-ups. Träna att göra dem på fötter.

Fredag 12 oktober

A. Team of 2:
50 Pull-ups
40 Wall-Balls
30 KBS
20 Sync. Sit-ups
10 Wall-Walks
20 Sync. Sit-ups
30 KBS
40 Wall-Balls
50 Pull-ups

B.. 15 min of work:
1 min L-sit
1 min Handstand hold (to wall)
400/500m Row

Skala:
30s L-sit
30s Handstand
250m Row