Torsdag 6 december 2018

WoD# 1: 7 minute Ladder:

1 Bench Press @ 60% 1RM (Rx 70/40kg) 
1 Pullups, (Advanced: Chest2Bar)
2 Bench Presses
2 Pullups
then 3, 4, 5..

WoD# 2: For Time
9-8-7-6-5-4-3-2-1 Thrusters (Rx 40/27,5kg)  
1-2-3-4-5-6-7-8-9 Lateral Burpees Over the Bar
ie Round 1: 9 Thrusters/1 Burpee, Rd 2: 8/2...
7 Min Time Cap

WoD# 3: 7 minute AMRAP:
3 Power Cleans @ 60% 1RM Clean (Rx 60/40kg)
6 Toes to Bar Or 6 V Ups
9 Box Jumps (Rx 60/50cm)

Rest 3 minutes between WoDs

Nybörjarepass

WoD# 1: 8 minute AMRAP/Ladder:
1 Thrusters (10-30kg)  
1 Lateral Burpees Over the Bar
2 Thrusters
2 Burpees Over the Bar
3 Thrusters
3 Burpees Over the Bar
then 4, 5, 6...

WoD# 2: 8 minute AMRAP:
2 Power Cleans @ 20-40kg
4 Toes to Bar Or V Ups
6 Box Jumps (30-45cm)

Rest 4 minutes between WoDs