Lördag 16 december 2017

WoD#1:

3 Rounds
30m Crab Crawl OR 15m HS Walk (Scale to Sideways walk along wall)
16 Pistol Squats OR 16 Weighted Reverse Lunges (24/16kg)

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
V Ups OR GHD Situps
Box Jumps (Rx 60/50cm)
Ring Rows OR Chest2Bar Pullups
Push Press @ 50% 1RM Push Press (Rx 50/30kg)

Nybörjarepass
WoD#1:

3 Rounds
20m Crab Crawl
12 Pistol Squats OR 12 Weighted Reverse Lunges (24/16kg)

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
V Ups OR Situps
Box Jumps (Rx 30-45cm)
Ring Rows
Push Press @ (15-30kg)