Söndag 2 september 2018

WoD#1
3 rounds of:
5 Shoulder Press@ 70% 1RM
Rest 60s
10 Strict Pullups or 5 Slow Negative Pullups
Rest 60s between Rounds 

WoD#2

OTMEM 16 Minutes

Odd min:
First: 5 Power Snatch @ 60% 1RM (Rx 50/35kg)
Then: AMRAP Box Jumps for remainder of that minute

Even min:
First: 10 Ring Dips Or 5 Negative Ring Dips
Then: 20 Mountain Climbers for remainder of that minute

Nybörjarpass

WoD#1
5-5-5 Shoulder Press @ Light to medium weights 
Rest 60s between Rounds 

WoD#2

OTMEM 14 Minutes

Odd min:
7 Box Jumps
7 Kettlebell Swings @ (8-16kg)

Even min:
7 Ring Dips Or 3 Slow Negative Ring Dips
20 Mountain Climbers

Kidspass

WoD#1
Rope Climb Teknik Plus
5 Rope Climbs OR 10 Down and Ups for time.

WoD#2

3 Rounds
1 Minute: Box Jumps
1 Minute: Situps 
1 Minute: Pushups
1 Minute: Row
Rest 1 Minute between Rounds