Fre 17/3

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Skill/Strength: Genomgång av momenten Metcon: ”Deck of cards” Hjärter: Bumper thruster Ruter: K 2 E Spader: HR Push-up Klöver: KB Clean Joker: 10 Burpees/10 cal Row

Tor 16/3

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Skill/Strength: Deadlift Metcon: AMRAP 15 min KB Swing x 14 Wallball x 12 K 2 E x 10 HR Push-up x 8 Check-out: Dynamic cobra   WOD Bas Skill/Strength: Deadlift Metcon: AMRAP 13 min KB Swing x 12 Wallball x 10 K 2 E x 8 HR Push-up x 6

Ons 15/3

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Cardio: 30 s arbete / 30 s vila per intervall 1 min vila i samband med byte: Rodd x 3 Sprint x 3 DB Thruster/burpee x 3 D-U x 3 x 2 varv

Tis 14/3

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Skill/Strength: Power snatch Metcon: 12-10-8-6-4-2 reps for time of: Hang power snatch Front squat Pull-up Jack knife Check-out: Plankan   WOD Bas Skill/Strength: Hang power snatch Metcon: 12-10-8-6-4-2 reps for time of: Pushpress Front squat Pull-up Jack knife

Mån 13/10

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Skill/Strength: Pistols Metcon: AMRAP 16 min: Ring row x 8 Boxjump x 8 Burpees x 8 T 2 B x 8 Rev back ext. x 8 Lunges x 8/8 Check-out: Kobran   WOD Bas: Skill/Strength: Assisted Pistols Metcon: AMRAP 14 min: Ring row x 8 Boxjump x 8 Burpees x 8 T 2 B x […]

Fre 10/3

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Skill/Strength: Genomgång av momenten. Metcon: Every 2 min for 24 min: A. Wallball x 12 K 2 E x 8 B. Boxjump x 10 KB Swing x 15 C. Row 200m Pushpress x 8 Check-out: Stretch

Tor 9/3

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Skill/Strength: OH Squat Metcon: A. EMOM for 8 min Ground to OH x 6 Vila 1 min B. AMRAP 6 min Sit-up x 7 Medball clean x 6 HR Push-up x 5 Check-out: Dynamic Cobra   WOD Bas Skill/Strength: OH Squat / Medball clean Metcon: A. EMOM for 7 min Deadlift x 5 Bar push-up […]