Söndag 16 september 2018

WoD#1
5-4-3-2-1 Shoulder Press@
50-60-70-80-90% 1RM Shoulder Press
Rest 60-90s between sets

WoD#2
Fran

21-15-9 reps, for time:

Thrusters @ 40-50% 1RM (Rx 43/29 kg)
Pull-ups

Time Cap 12 minutes

WoD#3
In Pairs: UGOIGO
8 Min AMRAP
1 Rope Climb
10 Situps
Swap after each round

Nybörjarpass

WoD#1
5-5-5 Shoulder Press@ medium weights

Rest 60-90s between sets

WoD#2

21-15-9 reps, for time:

Thrusters @ (10-30 kg)
Pull-ups (OR Ring Rows)

Time Cap 10 minutes

WoD#3
In Pairs: UGOIGO
6 Min AMRAP Situps
Swap after 10 Situps

Familjpass

WoD#1

5 Rounds of

8 Thrusters @ (6-10 kg OR Stick) 
8 Ring Rows

Time Cap 10 minutes

WoD#3
In Pairs: UGOIGO
5 Min AMRAP Situps
Swap after 8 Situps

Teenspass

WoD#1
15-20 minutes of Clean technique (Squat and Power)

WoD#2
The Chief

5 rounds of:

AMRAP in 3 min of:
3 power cleans (15-40 kg)
6 push-ups
9 air squats

Rest 1 min between each 3 min round.