Onsdag 9 maj 2018

WoD #1:

4 Rounds of:
2 TGU @ 80% 1RM (1 per arm) (Rx 32/20kg)
Rest 30 seconds
Then choose one of:
1 L-sit Rope Climb
OR
2 Legless Rope Climbs
OR
3 Rope Climbs (with legs)
OR
4 Down and Ups
Rest 30 seconds between Rounds

WoD #2:

15 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Chest2BarPull Ups (Advanced: Muscle Ups)
Burpee Box Jumpovers (Rx 60/50cm)
Push Press @ 60% 1RM (Rx 60/40kg)
Wtd GHD Situps (Rx (9/6kg Med Ball)

Nybörjarpass

WoD #1:

Pair Wod. UGOIGO

5 Min Amrap
Rope Climbs (or Down and Ups)
Swap after 1 Rope Climb 

WoD #2:

12 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Pull Ups (OR Ring Rows)
Burpees
Push Press @ (15-35kg)
GHD OR WTD Situps