Måndag 16 september 2019

WoD#1
UpperBody Pull (Level Method Test)

Ring Rows/ Pullup Hang/Scapula Pullups (White and Yellow)
Negatives/Strict Pullups (Orange to Blue)
Weighted Pullups (Purple to Red)

WoD#2
Lactic Tolerance(Level Method Test - "Fran")
For Time: 15-12-9 OR 21-15-9 OR 
Bodybuilders OR Burpees and Jumping Pullups (Yellow and Orange)
Thrusters and Jumping Pullups (Blue)
Thrusters and Pullups (Purple to Red)

Alternative Pass (for those who do not want to do the testing)

WoD#1
10 minutes to Build to a heavy

5 Weighted Pull-ups
OR 5x5 Strict Pullups OR 5x5 Negatives
Rest 1 minute between sets

WoD#2: 3 Rounds for Time

15 Burpee Over Bar

12 Thruster  (Rx 42,5/30kg)

Nybörjarpass

WoD#1
5x5 Strict Pullups OR 5x5 Negatives
Rest 1 minute between sets

WoD#2: 3 Rounds for Time

15 Bodybuilders

12 Thruster  (Rx 20/15kg)

Extra Credit

2:00  (ea/s) Classic Tricep & Lat Stretch

2:00 Airbike

2:00  (ea/s) Banded Lateral Opener

2:00 Airbike

 x 2