Pre WOD:
Gymnastik 3
Nivå 1:
A, EMOM 6 min:
Min 1: 20 sek Superman
Min 2: 20 sek Hollow Rock
B, EMOM 10 min
Min 1: 3-5 Toes to mark
Min 2: 3-5 Kick up to step
Nivå 2:
E2MOM in 10 min:
2 Rundor:
4 m Handstand Walk
5 toes to bar
Nivå 3:
2 Rundor för tid:
20 Pistols
18 Toes to bar
18 m Handstand Walk
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
2 Runder:
4 min Amrap
6 Pull ups
6 Toes to bar
6 Handstand push ups
2 min vila
4 min Amrap
30/20 Cal row
20 Burpees
Max dumbbell snatch 22,5/15 kg
2 min vila
Post WOD:
3 runder:
8/8 SA DB floor press pr arm
8/8 SA DB row pr arm
1-2min hvile mellom sett