25/9 2017
On the minute 5+5+5 min
Hang power snatch
- min. 1-5 ; 3 reps
- min. 6-10: 2 reps
- min. 11-15: 1 rep
Med.ball FUN
5 rundor på tid:
- 10 wbs
- 20 m. O.H.Lungees
- 30 MB twists
RX: 10/6 TC 10
24/9-2017
Caveman cirkeljympa 2&2
2 min / övning (vila 30 sek) x2 varv:
- Airbike
- Atlasboll över axel (70/50)
- Wallballs/planka
- Rodd
- Caveman skipping
- Burpee över kompis
23/9
1 RM Snatch
——————–
12 min:
1 mile run
Them Amrap :
5 B. O. B & 10 J.squat
22/9-2017
21-15-9 reps:
- Pushpress
- Pullups
9-15-21 reps:
- Powerclean
- Burpees
RX 60/40kg
21/9
F. Squat 5*5
——————–
4 rft:
10 press
20 f.squat
200m run
RX : 50/35
20/9-2017
Tagteam 2&2 – Amrap 28
- 6 deadlift (140/90)
- 9 sync. Bf-burpees
- 12 bar muscleup
- 200m buddycarry
19/9-2017
Amrap 25:00
- 10m hsw
- 10 viktade pistoler (16/12)
- 10 Pullups
- 20 russian twist (16/12)
18/9
3 squat Clean + 1 jerk
———————————
100 s2oh, RX 40/30
Drop : 200m. run
Timecap 15
17/9 2017
Team wod AMRAP 30 minuter
Tag team
- 10 MUs
- 20 Ring dips
- 30 burpee box overs
- 400m löp (båda springer samtidigt)
16/9
2 PC & 1 PP + 2 PC & 1 P. Jerk
———————————————
Death by Thrusters (startar på tre)
RX Vikt : 50/35
