Måndag 11 juni 2018

WoD#1:
Every Minute on the Minute for 10 minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80% 1RM Push Press

WoD#2
Every Minute on the Minute for 16 Minutes (4 Rounds) of:
Minute 1: 12-15 Ring Dips
Minute 2: 12-15/10-12 Calorie Row OR Bike
Minute 3: 12-15 Pullups OR Ring Rows
Minute 4: 12-15 Front Squats (Rx 40/30kg)

Choose from 12-15 reps of each exercise depending on what you think you can do for all 4 rounds.

Nybörjarpass 

WoD#1:
5-5-5 Split Jerk @ Low to medium weights

WoD#2
Every Minute on the Minute for 12 Minutes (3 Rounds) of:
Minute 1: 10-12 Ring Dips
Minute 2: 10-12/8-10 Calorie Row OR Bike
Minute 3: 10-12 Pullups OR Ring Rows
Minute 4: 10-12 Goblet Squats (8-24kg)

Choose from 10-12 reps of each exercise depending on what you think you can do for all 3 rounds.