Onsdag 5 juni 2019

WoD#1:
4 Rounds:
10 Heavy Shoulder Presses with DB (5 per arm) @ 80% 1RM (RX 22,5/15kg)
Rest 30s
Advanced: 5 Heavy Weighted Pullups (ca 70- 80% 1RM)
Intermediate: 8/5 Strict Pullups
Scaled: 5 Slow Negative Pullups
Rest 60s between sets

WoD#2: All Levels
Every Minute on the Minute until completed 100 Wallballs
First: 6 Burpees
Rest of Minute: AMRAP Wall Balls (Rx 9/6kg)
Time Cap 8 minutes

WoD#3: All Levels
Every Minute on the Minute until completed 100 KB Swings 
First: 6 V Ups
Then: 6 Pushups
Rest of Minute: AMRAP KB Swings (Rx 24/16kg, Advanced: 32/24kg)
Time Cap 8 minutes

Nybörjarpass

WoD#1:
4 Rounds:
10 Shoulder Presses with DB (5 per arm) (5-15kg)
Rest 60s between rounds

WoD#2:
Every Minute on the Minute 6 minutes 
First: 5 Burpees
Rest of Minute: AMRAP Wall Balls (4-6kg)

WoD#3:
Every Minute on the Minute 6 minutes 
First: 5 V Ups (OR Situps)
Then: 5 Pushups
Rest of Minute: Max number of KB Swings (8-16kg)