Måndag 4 mars 2019

WoD#1
Within 12 minutes find your 3RM Thruster
Example: 3-3-3-3-3 @ 50-60-70-80-85+% 1RM

WoD#2

3 Rounds of:
20 Wallballs (Rx 9/6 kg)
20 Sumo Deadlift High Pulls (Rx 35/25kg)
20 Box Jumps (Rx 50cm)
20 Push Press (Rx 35/25kg)
20 Cal Row
Time Cap 18 minutes

Nybörjarpass

WoD#1

5-5-5 Thruster @ medium weight
Rest 60-90s between sets

WoD#2
3 Rounds of:
15 Wallballs (4-6 kg)
15 Sumo Deadlift High Pulls (12-24kg KB)
15 Box Jumps (30-45cm)
15 Cal Row
Time Cap: 15 minutes