Söndag 14 oktober 2018

WoD# 1: 7 minute AMRAP:

1 Bench Press (50-60% 1RM)
1 Chest2Bar/Pullup (Advanced: Muscle-Ups)
2 Bench Presses
2 Pullups
then 3, 4, 5..

WoD# 2: 7 minute AMRAP:
3 Power Snatches (70% 1RM Snatch) Rx 60/40kg
6 Toes to Bar OR V Ups
9 Box Jumps

WoD# 3: 7 minute AMRAP:
1 Thrusters  Rx 50/35kg 
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Nybörjarpass

WoD# 1: 6 minute AMRAP:

1 Bench Press @ medium weight
1 Ring Row OR Pullup
2 Bench Presses
2 Ring Rows
then 3, 4, 5..

WoD# 2: 6 minute AMRAP:
2 Power Snatches @ 15-30kg
4 Knee Raises
6 Box Jumps (30-45cm)

WoD# 3: 6 minute AMRAP:
1 Thrusters (15-30kg) 
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Teenspass

WoD# 1: 6 minute AMRAP:

1 Bench Press @ medium weight
1 Ring Row OR Pullup
2 Bench Presses
2 Ring Rows OR Pullups
then 3, 4, 5..

WoD# 2: 6 minute AMRAP:
2 Power Snatches @ 15-30kg
4 Toes 2 bar OR Knee Raises OR V Ups
6 Box Jumps (30-45cm)

WoD# 3: 6 minute AMRAP:
1 Thrusters (15-30kg) 
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...