29/10 - 4/11

Vecka 44 - Gymnastics and stamina
Måndag 29/10
A. EMOM 32 min
1. 15/12 cal Row
2. 12/10 cal AB
3. 10/8 cal Ski-Erg
4. REST
5. 10 Cluster Ballslams 16/10
6. 10 GHD Situps
7. 10 Hanging Leg Raises (with a small kip, straight legs)
8. REST

Tisdag 30/10
A. Teknik Rope Climbs

B. EMOM 6 min
1. 45s Hollow Hold
2. 45s Heel Taps
3. 45s Back Extensions

C. For Time – TC 12 min
16-12-8-4 Thrusters (40/30, 50/35, 60/40, 70/47,5)
4-3-2-1 Rope Climbs

Onsdag 31/10
A. Teknik Double-Unders

B. AMRAP 8 min
9m KB 1H OH-Lunges 24/16

C. EMOM 12 min
1. 40 DU / 40s DU-practice
2. 4+4 DB Hang Power Cleans 22/16

Torsdag 1/11
A. GWEN – For Time – TC 15 min
(Unbroken) 15-12-9
Clean & Jerk – Touch’n’Go
Ingen vila med stången på marken inom respektive set. Använd samma vikt

B. Overhead Squats - Från rack
10-10-8-8-6 – Bygg vikt efter hand

Fredag 2/11 – Hero Wod ”Wesleys Wod”
Team of 2 - For Time
Buy-In: 56 BoxJumpOvers - Share Anyhow

Then, 22 rounds of: (You Go I Go)
5 Handstand Push-Ups
27 Double-Unders
3 Power Cleans (105/155 lb)

Cash-Out: 2216m Row - Share anyhow