Måndag 2 september 2019

WoD#1
Within 15 minutes build to a Heavy 3 Rep Front Squat @ 50X0

Tempo In seconds (50X0)
5 - Going Down      0 - At the Bottom      X (explosive) - Going up      0 - At the Top

WoD#2: "Court Jester"
For Time:

28 Thrusters  (Rx 35/25kg, Advanced: 42,5/29kg)

200 Doubleunders Scaled:  300 Single Unders

21 Thrusters

150 Doubleunders Scaled: 200 SU

15 Thrusters

50 Doubleunders Scaled: 100 SU

9 Thrusters
Time Cap and Goal: 15 minutes

Extra Credit

2:00 Row/Jog

2:00-4:00 Quad Smash    (ea/s)

2:00 Row/Jog

2:00-4:00 Couch Stretch  (ea/s)

2:00 Row/Jog

2:00-4:00 Barbell Shoulder Shear    (ea/s)

Nybörjarpass

WoD#1
5-5-5-5 Front Squats @ lmedium weights

WoD#2: "Court Jester"
For Time:

21 Thrusters   (25/15kg) 

150 Singleunders

18 Thrusters

100 Singleunders

15 Thrusters

50 Singleunders

9 Thrusters

 25 Singleunders

6 Thruster

Time Cap: 15 minutes