Torsdag 21 september 2017

WoD#1

3 Rounds with Kettlebell or Dumbbell
10 Kettlebell Shoulder Press (5 per side) Rx 20/12kg 
10 Weighted Pullups (OR 10 Negatives) @ 50% 1RM Wtd Pullup
Rest 30s between rounds

WoD#2

7 Rounds For Time
7 Power Cleans (Rx 40/27,5kg)
7 Thrusters (Rx 40/27,5kg)
7 Burpees over Bar
Time Cap 21 minutes

Nybörjarpass

WoD#1

3 Rounds with Kettlebell or Dumbbell
8 Kettlebell Shoulder Press (5 per side) 4-12kg 
8 Negative Pullups
Rest 30s between rounds

WoD#2

6 Rounds For Time
6 Power Cleans (Rx 15-30kg)
6 Thrusters (Rx 15-30kg)
6 Burpees over Bar
Time Cap 18 minutes