Söndag 4 mars 2018

WoD#1
Within 12 minutes find your 3RM Benchpress
Example: 5-4-3-3-3 @ 50-60-70-80-90% 1RM

WoD#2:
6 Rounds
10 Pull Ups
10m Crab Crawl
10 Thrusters (Rx 42,5/30kg)
10m Bear Crawl
Time Cap 15 minutes

Nybörjarpass Pass

WoD#1
5-5-5 Bench Press @ Low to medium weights (Increase weight each round)

WoD#2:
5 Rounds
8 Pull Ups
10m Crab Crawl
8 Thrusters (15-30kg)
10m Bear Crawl
Time Cap 12 minutes

Barn Pass

WoD#1
"Bring Sally Up" Push Ups
All
Scaling: On Knees
Advanced: 5-10kg Plate on Back

WoD#2: 

5 Rounds
8 Ring Rows: (Advanced 8 Pullups) 
10m Crab Crawl
8 Goblet Squats (4-8kg) (Advanced 8 Thrusters (6-20kg)
10m Bear Crawl