Söndag 8 juli 2018

WoD #1

3 Rounds
10 Overhead Squats @ 50% 1RM OHS (Rx 45/30kg)
10 Chest to Bar Pullups OR Pullups
Rest 60s between rounds
* Aim to complete both exercises unbroken each round

WoD#2: For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
10 V Ups
10 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
10 Ring Rows
10 Pushups

First: 15 Burpees
Then 3 Rounds of:
10 Goblet Squats (32/20kg)
10 Box Jumps (Rx 60/50cm)

First 50 Double Unders (OR 100 SU)
3 Rounds
10 KB Snatches (Rx 24/16kg)
10 Jumping Lunges

Time Cap 20 minutes

Nybörjarpass

WoD #1

3 Rounds
8 Overhead Squats (6-30kg) Or 8 Front Squats (15-50kg)
8 Pullups
Rest 60s between rounds

WoD#2 

For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
10 V Ups
10 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
10 Ring Rows
10 Pushups

First: 15 Burpees
Then 3 Rounds of:
10 Goblet Squats (8-16kg)
10 Box Jumps (30-45cm)

Time cap: 15 minutes