Tisdag 27 augusti 2019

WoD#1: 
Within 12 minutes build to a heavy set of:
2 Weighted Pullups
* Start light and rest between sets.
Scaled: 5-7 Sets of 3-5 Strict Pullups OR Slow negatives

WoD#2 "Turn and Burn"

7 min AMRAP

2 Rope Climbs
Scale to 4 Strict Pullups or 8 Ring Rows

10 Pistols
Scaled: 16 Lunge Steps
Goal: 5+ Rounds
Advanced: 4 Rope Climbs +
16 Pistols

on 10:00 Mark (3 min Rest)

3 Rounds

8 Pullups
Scale to Jumping Pullups OR Jumping C2Bar
Advanced: 10 Pullups

30 Air Squats
Scaled: 20
Goal: Under 3 minutes

Toal Time Cap: 16 minutes

Extra Credit:

4 Rounds for Quality

8-12 Strict Knees-to-elbow

Hop off, rest 20 seconds

AMRAP Deadhang Hold w/ active scaps

Rest 1:30

Nybörjarpass

WoD#1: 
Within 12 minutes
.
5-7 Sets of 3-5 Slow negative pullups

WoD#2 "Turn and Burn"

7 min AMRAP
8 Ring Rows
12 Lunge steps

on 10:00 Mark (3 min Rest)

3 Rounds
8 Jumping Pullups
20 Air Squats

Toal Time Cap: 16 minutes

Seniorpass

WoD#1

5-5-5 Bench Press @ medium weights
Rest 60-90 seconds between rounds

AMRAP in 15 min of:

8 Pushpress (10-30kg)
8 Cal Row OR Ski
8 Situps
8 Back Extensions