Onsdag 17 oktober 2018

WoD#1
3 Sets of Max unbroken Ring Muscle Ups
Rest 2 minites between Sets
OR
3 Sets of 5-10 Jumping Muscle Ups or other scaling option
OR
Muscle Up Teknik Träning (From Knees, Negatives, Jumping)
OR
3 sets of Unbroken Chest2Bar/Pullups

WoD#2

4 rounds of:

AMRAP in 3 min of:
9 Deadlifts
6 Hang Cleans
3 Shoulder to Overhead
@ 60% 1RM STOH (Rx 60/40kg)

WoD # 3
Bring Sally Up
Back Squats (Rx 40/25kg)

Rest 1 min between each 3 min round.

Nybörjarpass

WoD#1
5-5-5 Negative Ring Dips as slow as possible on downward phase.

WoD#2

3 rounds of:

AMRAP in 3 min of:
9 Deadlifts @ (15-40 kg)
6 Hang Cleans
3 STOH (same weight)

WoD#3

Bring Sally Up
Airsquats

Rest 1 min between each 3 min round.