Pre Wod:

Gymnastik 1

Nivå 1:
A, EMOM 6 min:
1: 20 sek Headstand
2: 20 sek Handstand mot vägg

B, EMOM 10 min
Min 1: 3-5 Pull Ups
Min 2: 3-5 Handstand Push Up

Nivå 2:
E2MOM in 10 min:
2 Rundor:
3 HSPU
3 CTB Pull Up

Nivå 3:
2 Rundor för tid:
50 Double Unders
12 CTB Pull Ups
12 Handstand Push Up

Nivå 1= 1-10 Pull Ups, 1-5 HSPU
Nivå 2= 5-10 CTB Pull Up. 5+ HSPU
Nivå 3= 10+ CTB Pull Up, 10+HSPU

Dagens WOD:

1: Amrap 12 min
6 toes to bar
6 Right Arm db hang clean and jerk 22,5/15 kg
6 chest to bar
6 Left Arm

3 min Vila

2: Amrap 12 min
20/15 cal row
10 burpee box jumps 24/20

Post WOD:

3 sett
20 Alt DB press
20 Banded nedtrekk

1-2 min hvile mellom sett