Tisdag 6 november 2018

WoD#1:

3-3-3-3 Thrusters @ 50-60-70-80% 1RM (Find your 3RM Thruster?)
Rest 60-90s between sets

WoD#2: Fran

21-15-9 reps, for time: 

Thrusters @ 50% 3RM Thruster (Rx 43/29kg) 
Pull-ups
Time Cap 10 minutes

WoD#3
8 min AMRAP 

In teams of 3
1. 10 x 10m Shuttle Runs
2. Burpees
3. Rest
Each in team is at a different station (1-3) Change when 1 has completed Shuttle runs.
Score is total number of Burpees for team. 

Nybörjarepass

WoD#1: Fran

21-15-9 reps, for time: 

Thrusters @ 15-25kg 
Pull-ups Or Ring Rows
Time Cap 10 minutes

WoD#2
8 min AMRAP 

In teams of 3
1. 6 x 10m Shuttle Runs
2. Burpees
3. Rest
Each in team is at a different station (1-3) Change when 1 has completed Shuttle runs.

Seniorpass

WoD#1 
5-5-5 Back Squats OR Goblet Squats @ medium weights

WoD#2
15 min AMRAP
6 Ring Rows
6 Box Stepups
6 Push Press (10-25kg)