Onsdag 5 december 2018

WoD #1:

EMOTM: 3 Rounds
Minute 1: 5 Shoulder Press (from behind head) @ 40% 1RM Normal Shoulder Press (Rx 40/25kg) 
Minute 2: 10 Pistol Squats OR 10 Weighted Reverse Lunges  (Advanced: Weighted Pistols)
Minute 3: 20s L Sit Hold (Rings or Palette)

WoD #2:
15 minute AMRAP:
6 Handstand Push-Ups
8 Front Squats (Rx 40/30kg)
30 Double-Unders OR 30 Mountain Climbers

Nybörjarpass

WoD #1:

EMOTM: 3 Rounds
Minute 1: 5 Shoulder Press @ medium weights 
Minute 2: 30s Plankan
Minute 3: Rest

WoD #2:
12 minute AMRAP:
6 Handstand Pushups OR 6 Push Press
6 Front Squats (15-30kg)
20 Double-Unders OR 40 Single Unders