Pass vecka 43

Måndag 24 oktober

A.2RM Hang (squat) Clean
TC 15 min

B. E3M 12 min
5 Backsquats 70-75%
20-15-12-10+ DB Chest Press

C. 3x
AMRAP Strict Press
10-12 Ring-Rows
AMSAP Hollow hold
1 min vila

Tisdag 25 oktober

A. 15 min EMOM
min 1: 5-8 Pull-ups
min 2: 10-16 Alternated DB Snatches, increasing weights
min 3: 12 Plank Burpees

5 min vila

18 min AMRAP, Team of 2
10-20-30 etc. reps. Split anyhow.
Wallballs
Burpee Single DB Box Step-ups
Hanging Leg Raises

Onsdag 26 oktober

A. E2M 12 min
2 vågor av 5-4-3 reps, ökande vikter.
Frontsquat (power Clean) + Jerk

B. 4 sets of:
3 min AMRAP:
3 Deadlift
4 Plank Burpees
5 Pull-ups
6 Dips
1 min Rest

Fortsätt från där du slutade förra rundan.

C. 3x
20s Hollow Hold
20s Burpees
20s Rest

Torsdag 27 oktober

A.15 min valfri styrka

B. 20 min AMRAP
10 Russian Swings
10 Goblet squats
10 Presses or 5/arm
10 Curls
10 Shrugs
10 Calf raises
10 American Swings

Use 16/24kg KB

Fredag 28 oktober
Team Friday

Memorial WOD
”Mahsa”
22 rounds for time with a partner.
13 Wall-Ball shots 6/9kg
7 Devil Press 2x15/22,5kg
9 Box-jump overs 50/60cm

Text från Wodwell
”MAHSA AMINI WODS”

Mahsa Amini was a 22-year-old Iranian woman who died in Tehran, Iran, on September 16, 2022, apparently as the result of police brutality. She had been arrested for not wearing the hijab in accordance with government standards.

Amini’s death resulted in a series of large scale protests across the country and garnered international attention resulted in global protest over Violence Against Women.