Tisdag 29 maj 2018

WoD#1
Build up to 1RM cluster (Squat Clean + Thruster in one)
Time Cap 12 minutes

WOD#2 
With a running clock:
At 0:00 4 min amrap 
10 cal Row 
10 wallballs (Rx 9/6 kg) 
rest 2 min 
At 6:00 4 min amrap 
10 burpees 
10 Russian swings (32/24 kg) 
rest 2 min 
At 12:00 4 min amrap 
10 boxjumpover 
10 hand release pushups (scaled: on knees) 
2 min rest 
At 18:00 4 min amrap 
10 pullups OR ring rows 
10 jumping lunges (5+5)

Nybörjarpass

WoD#1
3-3-3-3 Thrusters (Start light 10-20kg Bar) and build up if able each set.
Rest 60s between sets.

WOD#2 
With a running clock:
At 0:00 3 min amrap 
8 cal Row 
8 wallballs (4-6 kg) 
rest 2 min 
At 5:00 3 min amrap 
8 burpees 
8 Russian swings (12-24 kg) 
rest 2 min 
At 10:00 3 min amrap 
8 boxjumpovers 
8 hand release pushups (scaled: on knees) 
2 min rest 
At 15:00 3 min amrap 
8 pullups OR ring rows 
8 jumping lunges (5+5)