Torsdag 16 augusti 2018

WoD#1:

3 Sets of:
Max Strict Pullups
OR
8 Negative Pullups (as slow and smooth as possible on the way down)
Rest 90s between set

WoD #2:

Reverse Ladder

10-9-8-7-6-5-4-3-2-1 Reps of:
Weighted Back Extensions (15/10kg RX)
Handstand Pushups
Ring Rows
Thrusters (40/25kg Rx)

Nybörjarpass

WoD#1:

5-5-5 Slow Negative Pullups
Rest 60s between sets

WoD #2:

Reverse Ladder

9-8-7-6-5-4-3-2-1 Reps of:
Back Extensions
Hand Release Pushups
Ring Rows
Thrusters (10-25kg Rx)