Lördag 2 juni 2018

WoD#1

4 Rounds (8 minutes): 
Every 2 minutes complete

2 Turkish Getups (1 per arm) @ 80% 1RM 
2 Rope Climbs (or 4 Down and Ups)

WoD#2

8 min AMRAP:
8 Front Squats (Rx 50/35kg)
8 Ring Dips
Run 100m

WoD#3

8 min AMRAP:
8 Push Presses @ 50% 1RM (Rx 50/35kg)
8 Box Jumpovers (Rx 60/50cm)
8 Calorie Row

Nybörjarpass

WoD#1

2-2-2-2 Turkish Getups (1 per arm) - Start light (4-8kg) and build up if able with good technique

WoD#2

AMRAP in 6 min of:

6 Front Squats (Rx 15-40kg)
6 Ring Dips
Run 100m

WoD#3

AMRAP in 6 min of:
6 Push Presses @ 50% 1RM (Rx 15-40kg)
6 Box Jumpovers (30-45cm)
6 Calorie Row