Onsdag 28 november 2018

WoD #1:

EMOTM 5 Minutes
5 "Touch and Go" Squat Cleans @ 70% 1RM Sq. Clean (Rx 70/50kg)

WoD#2

For Time - Complete the following:

Row (300m/250m)
3 Rounds of:
10 GHD Situps Or Weighted Situps
10 Back Extensions

50 Mountain Climbers
3 Rounds of:
10 Ring Rows
10 Pushups

15 Burpees
3 Rounds of:
10 Goblet Squats (Rx 24/16kg)
10 Box Jumps

50 Double Unders  OR 150 SU
3 Rounds
10 Walking Lunge Steps
10 Wallballs
Time Cap: 20 minutes

Nybörjarpass

WoD #1:

EMOTM 5 Minutes
5-5-5 Hang Snatch @ low to medium weights

WoD#2

For Time - Complete the following:

Row (300m/250m)
3 Rounds of:
10 GHD Situps Or Weighted Situps
10 Back Extensions

40 Mountain Climbers
3 Rounds of:
10 Ring Rows
10 Pushups

15 Burpees
3 Rounds of:
10 Goblet Squats (Rx 8-16kg)
10 Box Jumps (30-45cm)


Time Cap: 15 minutes