Onsdag 17 april 2019

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows
(OBS: As slow as possible especially on the downward phase. Body as parallel to the floor as possible. Heels up on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Run 400m
18-15-12-9 Reps of:
GHD Situps
Thrusters (Rx 42,5/30kg)
Russian KB Swings (Rx 32/24kg)
Cash Out: Run 400m
Time Cap 20 Minutes 

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ Medium weights
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase)
Rest 60s between rounds

WoD#2

For time:
Cash In: Run 300m

15-12-9-6 Reps of:
GHD OR Weighted Situps
Thrusters (15-30kg)
Ryska KB Swings (12-24kg)

Cash Out: Run 300m
Time Cap 16 Minutes