Lördag 29 december 2018

WoD#1
5-4-3-2-1 Shoulder Press@
50-60-70-80-90% 1RM Shoulder Press
Rest 60-90s between sets

WoD#2
Fran

21-15-9 reps, for time:

Thrusters @ 40% 1RM (Rx 43/29 kg)
Pull-ups

Time Cap 12 minutes

WoD#3
8 Minute Tabata
Alternate between Situps and Push ups

Nybörjare Teampass

For Time

Cash In:
10 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 10 Burpees at the same time)

Then:
12 Rounds (6 Rounds each) of: 
3 Hang Cleans (15-40kg)
6 Push Press 
Swap after each round.

Then:
12 Rounds (6 each)
3
 Slamballs Over shoulder (10-30kg)
6 Pushups on Slamball

Cash Out: 
20 Partner Situps