Lördag 1 juni 2019

WoD#1

4 Rounds (8 minutes): 
Every 2 minutes complete

2 Turkish Getups (1 per arm) @ 80% 1RM 
2 Rope Climbs (or 4 Down and Ups)

WoD#2

8 min AMRAP:
8 Front Squats @ 40% 1RM (Rx 50/35kg)
8 Ring Dips (Advanced: 4 Ring MU)
Run 100m

WoD#3

8 min AMRAP:
8 Push Presses @ 50% 1RM (Rx 50/35kg)
8 Box Jumpovers (Rx 60/50cm)
8 Calorie Row OR Bike OR Ski

Nybörjare Teampass

Pair WoD. 1 Works:1 Rests
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3 rounds for time of:
20 Pullups OR Ring Rows
20 Box Jumps (30-45cm)
20 Situps
20 Burpees over Bar

Every 2 minutes stop and do:
8 Power Cleans (20-40kg) (4 each)

Time Cap 24 minutes