Måndag 3 juni 2019

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows (Extra slow on the downward (negative) phase)
Rest 60s between rounds

WoD#2

8 Rounds for time of:

Run 100m
8 Chest to Bar Pullups (Advanced: 6 Bar Muscle Ups, Scaled Pullups OR Ring Rows)
8 Power Cleans @ 60% 1RM (Rx 60/40kg) (Advanced: 6 Squat Cleans)
8 Handstand Pushups or (Advanced: 6  Strict HSPU, Scaled: 12 Hand Release Pushups)

Time Cap 24 minutes

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ medium weight
Rest 30s
5 Ring Rows (Extra slow on the downward (negative) phase)
Rest 60s between rounds

WoD#2

6 Rounds for time of:

Run 100m
8 Pullups or Ring Rows
8 Power Cleans @ medium weight (15-40kg)
8 Hand Release Pushups

Time Cap 18 minutes