WODs

Warmup Workout 20 min AMRAP 6 Squat Clean 6 Burpees 6 KB Russian Swings 6 Lunges 6 H/R Push ups

3-person Team 9 Rounds for time , alternating exercises (22:00 time cap) 12 Hang Power Clean12/10 Cal Assault Bike12/8 Calories

3-person Team 9 Rounds for time , alternating exercises (22:00 time cap) 16 Wallball Shots (20/14)14 Burpees12/8 Calories Row10 Front

Warmup / Mobilitet 5 minutter Workout – “The Chief” 5 runder: Max Rounds in three minutes of:3 Power clean (135lbs /

Warmup “Den der” fra kursus Udgivet den 23. august 2021 af morbre Walkout i planke Op i hunden Ned i Kobraen V. hånd

Warmup – 8 minutter 4 runder med: 1 min. Row/Skierg/bike 1 min. KB Drills Workout – Abs – 4 minutter

Warmup GunZ 30-15-15-15 Dumbbell Curls Dumbbells benchpress – smalt Workout – Abs Rising toe touch Superman pushups Starfish Crunch Roman

Warmup Styrke – Gunz – TRX  Biceps curlTriceps extension10-9-8-7-6-5-4-3-2-1 Styrke – squat clean EMOM 8 min 4-4-3-3-2-2-1-1 Workout 7 clean

Warmup Styrke Biceps Triceps 30-15-15-1530 sek pause Workout – Abs Rising toe touch Superman pushups Starfish Crunch Roman Twist Workout