Lördag 29 september 2018

WoD#1

2-2-2-2-2 Turkish Getup with Bar
Start at 40-50% 1RM and increase each set up to a max (100% 1RM)
Rest 60s between sets

Time Cap 12 minutes

WoD#2

"Christine"

3 Rounds of:

500m Row (Alternative 30 cal bike OR Run 500m)
12 Deadlifts (Rx Bodyweight) ca 50% 1RM
21 Box Jumps (60/50cm)

Time Cap 18 minutes

Nybörjarpass

Team of two! 

36 thrusters (15-30kg) 
36 pull ups OR Ring Rows
24 thrusters 
24 burpees over bar 
12 thrusters 
12 Toes2Bar OR Knee Raises 

Run 400m together

36 hang clean (15-40kg) 
36 pull ups OR Ring Rows
24 hang clean 
24 burpees over bar 
12 hang clean 
12 Toes2Bar OR Knee Raises 

Run 200m together

Time Cap 24 minutes