Söndag 20 maj 2018

WoD#1

5-5-5 Weighted Pullups @ 50-60-70% of 1RM OR 5-5-5 Negatives
Rest 60-90s between rounds

WoD#2

4 Rounds for Time:

Run 400m
30 Back Extensions
30 Situps

Time Cap 24 minutes

Nybörjarpass

WoD#1

5-5-5 Strict, Weighted OR Negative Pullups
Rest 60-90 seconds between rounds

WoD#2

3 Rounds for Time:

Run 400m
30 Back Extensions
30 Situps

Time Cap 21 minutes

Kidspass

WoD#1

3 Rounds of: 
8 Push Ups
Rest 30s
8 Ring Rows
Rest 30s between rounds

WoD#2
14 min AMRAP

4 Tyre Flips
8 Push Press (4 per arm) with Kettlebell (4-8kg) OR Dumbbells (5-10kg) 
12 Stepups on Tyres
20 m Sled Push (0-20kg)
Run 100m