Torsdag 13 september 2018

WoD#1 
5 Rounds: 
5 Weighted Hand Release Pushups (5-25kg weight on back)
Rest 20s
5 Ring Rows  (as slow as possible in negative/concentic/downward phase)
Rest 20 seconds

WoD#2
8 Rounds: 16 minutes
Every 2 minutes Complete:
12 Box Jumps (Rx 60/50cm) 
12 Weighted Situps (Rx 9/6kg)
12 KB Swings (Rx 24/16kg)

Nybörjarpass

4 Rounds: 
5 Weighted Hand Release Pushups (5-10kg weight on back)
Rest 30s
5 Ring Rows  (as slow as possible in neagative/concentic/downward phase)
Rest 30 seconds

WoD#2
6 Rounds: 12 minutes
Every 2 minutes complete:
10 Box Jumps (30-45cm)
10 Situps
10 KB Swings (8-16kg)