Lördag 15 juni 2019

WoD#1

3 Rounds
16 Dumbell Shoulder Press (8 per arm) (Advanced 22,5/15kg, Intermediate 15/10KG, Scale as needed)
8 Strict Pullups (Advanced: Weighted, Scaled: 4 Slow Negatives) 
8 Strict Ring Dips (Advanced: Weighted, Scaled: 4 Slow Negatives) 
Rest 60s between rounds

Time Cap: 12 minutes

WoD#2

5 Rounds of:
7 Power Cleans (Advanced: 60/40. Intermediate: 50/35kg, Scale as needed)
7 Front Squats (Weight same as PC)
7 Burpees over Bar
Run 200m

Time Cap 18 minutes

Nybörjarepass

WoD#1

3 Rounds
12 Dumbell Shoulder Press (6 per arm)  5-15kg
6 Strict Pullups (or 4 Slow Negatives)
6 Strict Ring Dips (or 4 Slow Negatives)
Rest 60s between rounds

Time Cap: 10 minutes

WOD#2: 12 Minute AMRAP in Teams of 3

Team Member 1: Run 200m
Team Member 2: Row for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 200m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!