Tisdag 19 december 2017

WoD#1: 3 Rounds of

12 Ring Dips
12 Reverse Weighted Lunges (Rx 24/16kg) Or 12 Pistols
30 Double-Unders or 90 Single Unders
12 Hand Release Push-Ups

Rest 60s between Rounds

WoD#2:
15 minute AMRAP
6 Clean and Jerk OR Snatch @ 60% 1RM (60/40kg)Rx 
8 Front Squats (Same Bar/Weight)
10 Lateral Burpees over Bar
Rest 30s

Nybörjarepass

WoD#1: 3 Rounds of

10 Ring Dips
10 Reverse Weighted Lunges (8-1kg)
60 Single Unders
10 Hand Release Push-Ups

Rest 60s between Rounds

WoD#2:
12 minute AMRAP
4 Clean and Jerks @ 20-40kg
6 Front Squats (Same Bar/Weight)
8 Lateral Burpees over Bar
Rest 30s

Seniorpass

WoD#1: 3 Rounds of

8 Pushups
8 Utfall Steg
8 Situps

Rest 60s between Rounds

WoD#2:
12 minute AMRAP
6 Burpees
6 Deadlifts
6 Ring Rows