Torsdag 19 september 2019

WoD#1: Front Squat (Level Method Test)
Within 20 minutes (including build up)
Find your 
8RM Front Squat (Yellow)
5RM Front Squat (Orange)
3RM Front Squat (Blue)
1RM Front Squat (Purple and above)

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

Alternative Pass

WoD#1
Within 12 minutes build to a heavy set of:
5 Front Squats
OR
5 x 8 Front Squats at a medium weight
Rest 90-120s between sets

WoD#2

175 Double-unders  OR 350 SU
Every Break 30 Situps

Time Cap 10 minutes

Nybörjarpass

WoD#1

5 x 8 Front Squats at a low to medium weight
Rest 90-120s between sets

WoD#2

200 Single Unders OR 100 Double-unders
Every Break 20 Situps

Time Cap 10 minutes