Lördag 6 oktober 2018

WoD #1:

5-5-5-5 Weighted Ring Dips (Build up to a heavy set)
OR
4 Sets of 5 Negative Ring Dips

Rest 90s between sets/attempts 

WoD #2:

Buy In: 20 Burpees

Then: 5 Rounds
10 Power Cleans (Rx 50/35kg)
10 GHD Situps
10 Push Presses @ 50% 1RM (Rx 50/35kg)
10 Box Jumps (Rx 60/50cm)

Buy Out: 20 Burpees

Time Cap 24 minutes

Nybörjarpass

Par WoD
 
The Running Beast
 
6 rounds for time of: Swap after each exercise.
 
6 Hand Release Pushups)
6 Thrusters (20-40kg)
6 Knee Raises
6 Burpees
6 Kettlebell swings (12-24kg)
6 Pull-ups (OR 6 Ring Rows)
Run 200m after each round (only one in team)
 
Time Cap 27 minutes