Lördag 16 juni 2018

WoD#1

3 Rounds
16 Dumbell Shoulder Press (8 per arm) (Rx 20/10kg) OR KB
8 Strict Pullups (or 8 Negatives) 
8 Strict Ring Dips (or 8 Negatives) 
Rest 60s between rounds

WoD#2

5 Rounds of:
7 Power Cleans (Rx 45/30kg)
7 Front Squats (Rx 45/30kg)
7 Burpees over Bar
Run 200m

Time Cap 20 minutes

Nybörjarepass

WoD#1

3 Rounds
12 Dumbell Shoulder Press (6 per arm)  5-15kg
6 Strict Pullups (or 6 Negatives)
6 Ring Dips (or 6 Negatives)
Rest 60s between rounds

WoD#2

5 Rounds
5 Power Cleans @  (15-30kg)
5 Front Squats @ (15-30kg)
5 Burpees over Bar
Run 200m

Time Cap 18 minutes