Måndag 26 mars 2018

WoD#1

3-3-3-3-3 Deadlift (Touch and Go) @ 40-50-60-70-80% 1RM 

WoD#2

3 Rounds for Time:
Run 400m
12 Front Squats @ 50% 1RM (Rx 60/40kg)
9 Shoulder to Overhead (Same Weight as FS Rx 60/40kg)

Time Cap 12 minutes

WoD#3
For Time:
3,6,9,12,9,6,3 Reps of 
Ring Dips
C2B or Pull-Ups

Time Cap 12 minutes

Nybörjarpass

WoD#1

5-5-5 Deadlift @ Start Light 30-50kg and build up if able.

WoD#2

3 Rounds for Time:
Run 300m
10 Pullups OR Ring Rows
10 Front Squats (15-40kg)
10 Hand Release Pushups

Time Cap 15 minutes