Måndag 23 april 2018

 

WoD#1

In Pairs
40 Synchronised OH Squats @ 40% 1RM (Rx 42,5/30kg)
Break/Rest as needed.

WoD#2:

3 rounds for time of:

25 KB Swings (Rx 24/16kg)
25/20 Calorie Row OR Bike
25 Wallballs (Rx 9/6kg)
25m Bear Crawl
25 Situps

Break every 2 minutes and perform 25 DU or 40 SU 

Time Cap 24 Minutes

Nybörjarpass

WoD#1

3 Rounds of
8 OH Squats @ low weights (or stick)
Rest 60 s between rounds

WoD#2:

2 rounds for time of:

30 KB Swings (Rx 24/16kg)
30/24 Calorie Row OR Bike
30 Wallballs (Rx 9/6kg)
30m Bear Crawl
30 Situps

Break every 2 minutes and perform 15 DU or 30 SU 

Time Cap 20 Minutes