Onsdag 20 februari 2019

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk
1 Split Jerk @
Start at a medium weight and build up to a heavy last set (ca 50-90% 1RM Shoulder Press)
Rest 60-90s between sets

WoD#2:
EMOTM
First: 30 DU/60 SU
Then AMRAP Wallballs (Rx 9/6kg) for rest of that minute
Repeat Every minute until you have completed 100 Wallballs
Time Cap 10 minutes

WoD#3:
EMOTM
First: 5 Burpees
Then AMRAP KB Swings (Rx 24/16kg) for rest of that minute
Repeat Every minute until you have completed 100 KB Swings
Time Cap 10 minutes 

Nybörjarpass

WoD#1:
5 Rounds of:
1 Shoulder Press
1 Push Press
1 Push Jerk @
(Start light and build up if weight if able) 
Rest 60-90s between sets

WoD#2:
EMOTM
First: 20 DU OR 40 SU
Then AMRAP Wallballs (4-6kg) for rest of that minute
Repeat Every minute until you have completed 80 Wallballs
Time Cap 8 minutes 

WoD#3:
EMOTM
First: 4 Burpees
Then AMRAP KB Swings (8-16kg) for rest of that minute
Repeat Every minute until you have completed 80 KB Swings
Time Cap 8 minutes