Torsdag 20 December 2018

WoD#1:
EOMOTM  10 Minutes (5 Rounds)
3-3-3-3-3 Deadlift (Find your 3RM) @ 50-60-70-80---% 1RM
Rest 60-90s between sets
Time Cap 12 minutes

WoD#2 8 Min Tabata (16 x 20s intervals)
Alternate between
Situps
Goblet Squats (Rx 24/16kg)

WoD#3:

4 rounds of: 

10 Thrusters (Rx 45/30kg)
10 Pull-ups
Time Cap 8 minutes

Nybörjarepass

WoD#1:
5-5-5 Deadlifts start light and increase each round if able.

WoD#2 6 Min Tabata (12 x 20s intervals)
Situps
Goblets Squats (4-16kg)

WoD#3:

4 rounds of: 

8 Thrusters (Rx 15-30kg)
8 Pull-ups OR 8 Ring Rows
Time Cap 6 minutes