Måndag 22 januari 2018

WoD#1
Pair WoD
5 min AMRAP
5m HS Walk OR Sideways HS Walk (against Wall) OR 10m Crab Crawl 
One works one rests
Swap after 5m (HS Walk) OR 10 meters Crab Crawl

WoD#2

5 min AMRAP
Double Unders OR Single Unders
One works one rests
Swap after 20 DU OR 40 SU

WoD#3

12 Thrusters  @ 50% 1RM (Rx 50/35kg)
4 Rope Climbs or 8 Down and Ups
9 Thrusters  @ 50% 1RM (Rx 50/35kg)
3 Rope Climbs or 6 Down and Ups
6 Thrusters  @ 50% 1RM (Rx 50/35kg)
2 Rope Climbs or 4 Down and Ups
3 Thrusters  @ 50% 1RM (Rx 50/35kg)
1 Rope Climbs or 2 Down and Ups

Time Cap 15 minutes

Nybörjarepass

WoD#1
Pair WoD
4 min AMRAP 
10m Crab Crawl 
One works one rests
Swap after 10 meters

WoD#2

4 min AMRAP
Double Unders OR Single Unders
One works one rests
Swap after 10 DU OR 30 SU

WoD#3

12 Thrusters  @ (10-30kg)
4 Rope Climbs or 8 Down and Ups
9 Thrusters
3 Rope Climbs or 6 Down and Ups
6 Thrusters
2 Rope Climbs or 4 Down and Ups
3 Thrusters
1 Rope Climbs or 2 Down and Ups

Time Cap 15 minutes