Uge 2 Træning 5

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Opvarmning

2 runder med træpind

10 x Skulderrotation/dislocations
8 x Goodmornings
8 x Lunges med rotation

AMRAP 6 - ROLIGT TEMPO

3 x Push ups
6 Cal maskine (bike, ro, ski, assault bike)
9 x Air squats
12 x Mountain climbers

Dagens workout er mulig at lave som teamWOD eller individuelt. Du bestemmer.

I TEAMS AF 2:

Running clock:

Min: 0-10

2 runder (DEL SOM I VIL):

150 Single unders/Double unders
24 DB Hang clusters @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20
24 Push ups

Min:12-22

3 runder (DEL SOM I VIL):

32 Double DB dødløft @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20
32 Situps/Atomic situps/V-ups
32 Step ups med to DB’s i farmer hold @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20

Min: 24-38

For time: (del som i vil)

100 DB snatch @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
100 Box jump overs
100 Burpees

Individuel:

Running clock:

Min: 0-10

2 runder:

75 Single unders/Double unders
12 DB Hang clusters @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20
12 Push ups

Min:12-22

3 runder:

16 Double DB dødløft @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20
16 Situps/Atomic situps/V-ups
16 Step ups med to DB’s i farmerhold @2x10/15 Intermediate: 2x12,5/17,5 RX: @2x15/20

Min: 24-34

For time:

50 DB snatch @12,5/17,5 Intermediate: @15/20 RX: @17,5/22,5
50 Box jump overs
50 Burpees