Torsdag 7 september 2017

WoD#1.  
5-5-5-5-5 Thrusters @ 30-40-50-60-70% 1RM Thruster
Rest 60-90s between sets

WoD#2. 
3 x 4 Minute AMRAPs

9 Box Jumps
6 Kettlebell Pushpress (3 per Arm) Rx 24/16kg
3 Ring Muscle Ups (Scale to 3 Jumping Muscle Ups) OR 3 Ring Rows + 3 Ring Dips 

Rest 2 minutes between AMRAPs

Nybörjarpass

WoD#1.  
5-5-5 Thrusters @ medium weights
Rest 60-90s between sets

WoD#2. 
3 x 3 Minute AMRAPs

9 Box Jumps
6 Kettlebell Pushpress (3 per Arm) 8-16kg
3 Ring Dips 

Rest 2 minutes between AMRAPs