Lördag 11 augusti 2018

WoD#1

8 Min AMRAP
8 Front Rack Lunges (4+4) @ (Rx 50/35kg)
6 Pushups on the bar
4 Power Snatches @ 60% 1RM (Rx 50/35kg)

WoD#2

8 Min AMRAP
24 Double Unders or 48 Single Unders
18 Back Extensions
Row 12/10 Calories 

WoD # 3
8 Min AMRAP
12 x 7m Shuttles
5 Deadlifts (50% 1RM DL - Rx 100/70kg)
3 Muscle Ups (scaled: 3 Jumping Muscle Ups ) OR 3 Ring Rows + 3 Ring Dips

Rest 3 minutes between WoDs 

Nybörjarpass

WoD#1

6 Min AMRAP
8 Goblet Lunges (4+4) @ (8-20kg KB)
8 Pushups
8 KB Swings @ 60% 1RM (8-20kg KB)

WoD#2

6 Min AMRAP
12 Double Unders or 24 Single Unders
12 Back Extensions
Row 12/10 Calories 

WoD # 3
6 Min AMRAP
10 x 7m Shuttles
5 Deadlifts (30-60kg)
3 Ring Dips

Rest 3 minutes between WoDs