Pre WOD

Gymnastik 3

Nivå 1:
A, EMOM 6 min:
1: 20 sek Superman
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:
3 m Handstand Walk
5 toes to bar

Nivå 3:
3 Rundor för tid:
20 Pistols
15 Toes to bar
15 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

Amrap 12 min:
4 SA Dumbbell Thrusters, 22.5/15 kg
6 Toes-to-bars
24 Double Unders

Vila 3 min

Amrap 12 min:
10-20-30-40-50 DB Snatch 22.5/15 kg
15 Lateral Burpee Over DB

Post WOD:

3 runder
8/8 SA DB floor press pr arm
8/8 SA DB row pr arm
1-2min hvile mellom sett