Lördag 9 mars 2019

WoD#1
10-10-10-10 OH Squats  @
30-40-50-60% 1RM
Rest 60-90s between Sets

(Alternative: 10-10-10-10 Front Squats)

WoD#2
AMRAP 17 Minutes:
40m Farmers Carry (Rx 2x24, 2x16kg KB)
10 Burpees
10 OH Weighted Lunge Steps (Rx 25/15kg Plate)
10 Ring Dips

Nybörjare

”Fran-ish”
Timecap 8 min
21-15-9
Partner Thrusters 30-50kg (M25kg/F15kg)
Share: Pull ups OR Ring Rows

”Diane-ish”
Timecap 8 min
21-15-9 Partner deadlift 60-100kg (M50kg/F30kg)
Push ups x2 (42-30-18) 

”Karen-ish”
Timecap 8 min
200 wallballs 4-6kg

(OBS: No rest between the 3 WoDs. Runnng Clock 24 minutes)