Onsdag 8 augusti 2018

WoD #1

3 Sets of 
First: 5 Heavy Shoulder Presses @ 80% 1RM
Rest 30s
Then:5 Negative Pullups (as slow as possible on downward phase)
Rest 60s between rounds

WoD #2

In Pairs 20 minute AMRAP:
One works one rests - alternate exercises (same partner does all reps of the exercise then other partner does all the reps of the next exercise)

8 Clean & Jerks @ 60% 1RM (Rx 60/40kg)
12 GHD Situps (OR Weighted Situps)
30 Double-Unders (OR 30 Mountain Climbers)

Nybörjarpass

WoD #1

3 Sets of 
5 Negative Pullups (as slow as possible on downward phase)
Rest 60s between rounds

WoD #2

In Pairs 16 minute AMRAP:
One works one rests - alternate exercises (same partner does all reps of the exercise then other partner does all the reps of the next exercise)

6 Cleans  @ medium weight (20-40kg)
10 GHD Situps (OR Weighted Situps)
20 Double-Unders (OR 20 Mountain Climbers)