Måndag 20 augusti 2018

WoD#1:

5-5-5 Weighted Ring Dips @ Inceasing weights (build up to a heavy set of 5)
OR
5-5-5 "Negative" Ring Dips
Rest 60-90s between sets 

WoD#2:

AMRAP in 8 minutes of:

8 Kettlebell Swings (Rx 24/16kg)
8 Box Step ups with Kettlebell (4 per leg)

WoD#3:

For Time 21-15-9 Reps:

Ring Pushups (Scale to Knees)
Power Cleans @ 60% 1RM Clean (Rx 60/40kg)

Time Cap 8 minutes

Nybörjarpass

WoD#1:

5-5-5 Ring Dips
OR
5-5-5 "Negative" Ring Dips
Rest 60-90s between sets 

WoD#2:

AMRAP in 6 minutes of:

6 Kettlebell Swings (8-16kg)
6 Box Step ups with Kettlebell (30-45cm)

WoD#3:

For Time 15-12-9 Reps:

Ring Pushups (Scale to Knees)
Power Cleans (20-40kg)

Time Cap 6 minutes