Lördag 21 juli 2018

WoD#1
Build up to 1RM cluster (Squat clean + Thruster)
Time Cap 10 minutes

WOD#2 
With a running clock:
At 0:00 4 min amrap 
10 cal Row 
10 wallballs (9/6 kg) 
rest 2 min 
At 6:00 4 min amrap 
10 burpees 
10 Russian swings (32/24 kg) 
rest 2 min 
At 12:00 4 min amrap 
10 boxjumpover 
10 GHD Situps 
2 min rest 
At 18:00 4 min amrap 
10 pullups 
10 jumping lunges (5+5)

Nybörjarpass

WoD#1
5-5-5 Thrusters @ increasing weights (Start with 15-20kg bar and build up if techniqe allows)

WOD#2 
With a running clock:
At 0:00 3 min amrap 
8 cal Row 
8 wallballs (4-6 kg) 
rest 1 min 
At 4:00 3 min amrap 
8 burpees 
8 Russian swings (12-24 kg) 
rest 1 min 
At 8:00 3 min amrap 
8 boxjumpover 
8 Situps
1 min rest 
At 12:00 3 min amrap 
8 Ring rows 
8 jumping lunges (5+5)