Söndag 29 juli 2018

WoD #1:

4 Rounds of:
2 TGU @ 80% 1RM (1 per arm) 
Rest 30 seconds 
1 Legless Rope Climbs OR 2 Rope Climbs (with legs)
OR 4 Down and Ups
Rest 30 seconds between Rounds

WoD #2:

17 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Chest2bar/Pull Ups (Advanced: Muscle Up)
Burpee Box Jumpovers
Wall Climbs
Knees to Elbows

 

Nybörjarpass

WoD #1:

10 Rope Climbs for Time OR Rope Climb teknik träning (Scaling: 15 Down and Ups)
Time Cap 5 minutes

WoD #2:

15 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Pullups
Burpee Box Jumpovers
Wall Climbs (or 10 sec. Plankan)
Knees 2 Elbows OR Hanging Knee Raises