Week 5 Training 4

AMRAP 6

10 x Shoulder taps
10 x cal Machine (steady tempo)
10 x Jumping squat
10 x Double DB push press (light weight)
10 x Pull aparts (banded)

Workout of the week can be done as a teamWOD or individually. You decide.

AMRAP 34

2 rounds

30 Alternating partner Wall balls 14/20 lbs
14 Alternating Shuttle runs (alternate every rep)

2 rounds

30 sync. KB swings @12/16 Intermediate: @16/24 RX: @20/28
14 Push press @25/35 Intermediate: @35/50 RX: @40/60 (split anyhow)

2 rounds

30 Deadlift @25/35 Intermediate: @35/50 RX: @40/60 (split anyhow)
14 Partner bar facing burpees

2 rounds

30 Knee raises/knees to elbows/Toes to bar (split anyhow)
14 OH lunges w. Wall ball

Comment: Alternating Wall balls = Use the same Wall ball and alternate every rep between partners.
1 Shuttle run = 2 x 7,5 m

AMRAP 32

2 rounds

15 Wall balls 14/20 lbs
7 Alternating Shuttle runs

2 rounds

30 KB swings @12/16 Intermediate: @16/24 RX: @20/28
7 Push press @25/35 Intermediate: @35/50 RX: @40/60

2 rounds

15 Deadlift @25/35 Intermediate: @35/50 RX: @40/60
14 bar facing burpees

2 rounds

15 Knee raises/knees to elbows/Toes to bar
14 OH lunges w. Wall ball

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