Onsdag 6 mars 2019

WoD#1

For Time:
30-20-10
Kettlebell Swings (Rx 24/16kg)
Box Jumps (Rx 60/50cm)
Pull-Ups

Time Cap 12 Minutes

WoD#2
Every 3 Minutes for 12 Minutes (4 Rounds)
Run 400m (Alternative Row or Ski)
Max Reps of HSPU (Scaling alternative: Hand Release Pushups) in time remaining time of that 3 minutes.
Score is total HSPU OR HRPU

Nybörjarpass

WoD#1

For Time:
21-15-9
Kettlebell Swings (8-16kg)
Box Jumps (30-45cm)
Pull-Ups OR Ring Rows

Time Cap 9 Minutes

WoD#2
Every 3 Minutes for 9 Minutes (3 Rounds)
Run 300m (OR Row/Ski 300m)
Max Reps of Hand Release Pushups (OR HSPU) in time remaining time of that 3 minutes.

Score is total HRPU OR HSPU