Lördag 30 mars 2019

WoD#1 
3 Rounds: 
5 Bench Press @ 75% 1RM
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2
5 Rounds for Time
15 Kettlebell Swings (Rx 24/16kg)
12 Pullups
9 Burpee Box Jumpovers
Time Cap 15 minutes

Nybörjare Teampass

Same weight for all lifts (15-40kg)
Rest 1 minute between each 8 minute part. 

0-8 min.
Cash in: 200 m run (both - together) 
I go, u go AMRAP
4 hang Power clean 
4 thrusters 
4 burpees over bar

9-17 min
Cash in: 200m run (both) 
I go, u go AMRAP
3 Power clean 
3 STOH 
3 burpees over bar

18-26 min
Cash in: 200m run (both)
I go, u go AMRAP
2 Front Squats 
2+2 lunges 
2 burpees over bar