Lördag 15 december 2018

WoD#1:

3 Rounds
20m Bear Crawl (Straight Legs, Hips as high as possible) OR 10m HS Walk (Scale to Sideways walk along wall)
16 Pistol Squats OR 16 Weighted Reverse Lunges (24/16kg)

WoD #2: 17 Min AMRAP/Ladder (Down then up)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-... Reps of:
GHD Situps
Box Jumps (Rx 60/50cm)
Chest2Bar/Pullups
Push Press @ 50% 1RM Push Press (Rx 50/30kg)

Nybörjare Teampass

In pairs - Swap after 30s

Cash In: 80 DU or 160 SU

80 DB Push Press (5-10kg)

80 Deadlifts (30-50 kg)

80 Situps

80 Wallballs (4-6kg)

80 Burpees

Cash Out: 80 DU or 160 SU

Time Cap 28 minutes