Måndag 9 april 2018

Par WoD
Both Run 400m (together) Then share
40 30 20 reps: 
OH Squats (50% 1RM) (Rx 45/30kg)
Pullups (Or Ring Rows)

Both Run 400m Then share
40 30 20 reps: 
Push Press (Rx45/30kg)
Lateral Burpees over the bar

Both Run 400m Then share
40 30 20 reps: 
Power Cleans (Rx 45/30kg)
Box Jumps

Time Cap 36 minutes

Nybörjarpass

Par WoD
Both Run 300m (together) Then share
30 20 10 reps: 
OH Squats (10-30kg) OR Front Squats
Pullups Or Ring Rows

Both Run 300m Then share
30 20 10 reps: 
Push Press (10-30kg)
Lateral Burpees over the bar

Both Run 300m Then share
30 20 10 reps: 
Power Cleans (10-30kg)
Box Jumps

Time Cap 30 minutes