Måndag 4 juni 2018

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows (Extra slow on the downward (negative) phase)
Rest 60s between rounds

WoD#2

8 Rounds for time of:

Run 150m
8 Chest to Bar Pullups/Pullups
8 Squats Cleans @ 60% 1RM (Rx 60/40kg)
8 Handstand Pushups or 12 Hand Release Pushups

Time Cap 24 minutes

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ medium weight
Rest 30s
5 Ring Rows (Extra slow on the downward (negative) phase)
Rest 60s between rounds

WoD#2

6 Rounds for time of:

Run 100m
8 Pullups or Ring Rows
8 Power Cleans @ medium weight (15-40kg)
8 Hand Release Pushups

Time Cap 18 minutes