Torsdag 16 maj 2019

WoD#1 "Half Griff"
Run 400m
Run 200m Backwards
Run 400m
Run 200m Backwards
Time Cap: 10 minutes

WoD#2:
5-5-5-5 Weighted Ring Dips (or Negatives)
Start light and build up to a heavy set of 5 (ca 80% 1RM)
Rest 90s between rounds
Time Cap: 10 minutes

WoD#3
5 rounds of 

5 Power Snatch @ 60% 1RM (Rx 50/35kg)  
10 Toes 2 Bar
40 DU or 80 SU

Time Cap 12 minutes

Nybörjarpass

WoD#1 "Half Griff"
Run 400m
Run 200m Backwards
Run 400m
Run 200m Backwards
Time Cap: 10 minutes

WoD 2:
5-5-5 Ring Dips (or Negatives)
Rest 60-90s between rounds
Time Cap: 10 minutes

WoD#2
4 rounds of 

5 Push Press (20-40kg)
10 Toes 2 Bar OR Knee Raises
20 DU or 60 SU

Time Cap 10 minutes