Tisdag 10 september 2019

WoD#1
Rings (Level Method Test)

Up to 15 seconds box or ring support hold (Yellow)
Max Strict Ring Dips OR 5s Negatives (Orange)
Max Strict Ring Dips(Blue)
Weighted Ring Dips (Purple/Brown)
Max Ring MU (Black/Red)

WoD#2
Neurological and Core Endurance (Level Method Test - "Annie")
For Time:
Single Unders and Situps  (Yellow/Orange)
Double Unders and Tabata Situps  (Orange/Blue)
Annie - 50-40-30-20-20 DU/SU for time (Purple and over)

Bonus WoD (If you have time)
10 Rounds of Cindy for time
5 Pullups
10 Pushups
15 Airsquats

Extra Credit

3 Rounds for Quality

10   Zottman Curl 

10   Scap Pullups  SLOW

10   Cuban Press (light) 

Then

2:00 Calf Smash (ea/s)

Nybörjarpass

WoD#1
Rings (Level Method Test)

Up to 15 seconds box or ring support hold (Yellow)
Max Strict Ring Dips OR 5s Negatives (Orange)
Max Strict Ring Dips(Blue)

WoD#2
Neurological and Core Endurance (Level Method Test)
A:  Single Unders unbroken (Up to 150 SU)
B: 4 min Tabata Situps

WoD #3
8 Rounds for time
6 Ring Rows
8 Pushups
10 Airsquats

Seniorpass

WoD#1.  
5-5-5-5 Bench Press @ Low to medium Weights 

WoD#2. 

5 Rounds for time:

8 Hang Cleans (10-30kg)
8 Back Extensions Or Supermans
8 Knee Raises

Time Cap 15 minutes