Onsdag 21 februari 2018

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk @
50-60-70-80-90% 1RM Shoulder Press
(All without putting the bar down or on the rack)
Rest 60-90s between sets

WoD#2:
EMOTM
First: 30 DU/50 SU
Then AMRAP HSPU for rest of that minute (Alternative HR Pushups)
Repeat Every minute until you have completed 50 HSPU
Time Cap 10 minutes 

WoD#3:
EMOTM
First: 4 Burpees
Then AMRAP Pullups for rest of that minute (Alternative Ring Rows)
Repeat Every minute until you have completed 80 Pullups
Time Cap 10 minutes 

Nybörjarpass

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk @
40-50-60-70-80% 1RM Shoulder Press (Start light and build up if weight if able) 
(All without putting the bar down or on the rack)
Rest 60-90s between sets

WoD#2:
EMOTM
First: 20 DU OR 40 SU
Then AMRAP HSPU for rest of that minute (Alternative HR Pushups)
Repeat Every minute until you have completed 40 HSPU
Time Cap 8 minutes 

WoD#3:
EMOTM
First: 3 Burpees
Then AMRAP Pullups for rest of that minute (Alternative Ring Rows)
Repeat Every minute until you have completed 60 Pullups/Ring Rows
Time Cap 8 minutes