Lördag 22 december 2018

WoD #1:

5 Rounds of 
3 Squat or Power Snatch (1 high hang, 1 mid-thigh, 1 below the knee) @ 40-50-60-70-80% 1RM
Rest 60s between rounds

WoD#2

Every Minute On The Minute  16 Minutes (4 Rounds) of:

Minute 1: 15 Kettlebell Swings (Rx 28/20kg)

Minute 2: 45 Double Unders or 45 Mountain Climbers OR45 Single Unders

Minute 3: 15 GHD Situps OR 20 BF Situps

Minute 4: 15 Wallballs (Rx 10/8kg)

Nybörjarepass

12 Rounds: 6 rounds each of The Chief:
3 Power Cleans (15-40kg)
6 Pushups
9 Airsquats
Swap after each round

2 Rounds
40 Calorie Row OR Bike
30 Thrusters (10-20kg)
20 Pullups OR Ring Rows
Share anyhow

Time Cap 24 minutes