Onsdag 30 augusti 2017

WoD #1:

Max Unbroken Ring Dips - 3 sets
OR
6-6-6 "Negative" Ring Dips (as slow as possible on the downward phase)
Rest 90s between sets

WoD #2:

Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps
Handstand Pushups (OR Pushpress (Rx 60/40kg))
Front Squat @ 50% 1RM Front Squat (Rx 60/40kg) 
Toes2Bar (OR V Ups)
Broad Jumps (Rx 180/150cm)

Nybörjarpass

WoD #1:

5-5-5 "Negative" Ring Dips (as slow as possible on the downward phase)
Rest 90s between sets

WoD #2:

Reverse Ladder 9-8-7-6-5-4-3-2-1 Reps
Handstand Pushups (OR Pushpress (15-40kg))
Front Squat @ (15-40kg) 
Toes2Bar (Scale to Knee Raises OR V Ups)
Broad Jumps (100-150cm)