Tisdag 12 juni 2018

WoD# 1: 7 minute AMRAP:

1 Bench Press (70% 1RM BP)
1 GHD Situp
2 Bench Presses
2 Situps
then 3, 4, 5..

WoD# 2: 7 minute AMRAP:
3 Power Snatches @ 70% 1RM Snatch (Rx 60/40kg)
6 Toes to Bar
9 Box Jumps (Rx 60/50cm)

WoD# 3: 7 minute AMRAP:
1 Thrusters @ 50% 1RM Thruster (Rx 50/35kg)  
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Nybörjarpass

WoD# 1: 6 minute AMRAP:

1 Bench Press (60% 1RM BP)
1 GHD Situp OR Situps
2 Bench Presses
2 Situps
then 3, 4, 5..

WoD# 2: 6 minute AMRAP:
3 Power Cleans @ (20-40kg)
5 Toes to Bar or Knee Raises Or V ps
7 Box Jumps (Rx 30-45cm)

WoD# 3: 6 minute AMRAP:
1 Thrusters @ (15/35kg)  
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...