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:
3 Rundor för tid:
50 Double Unders
15 CTB Pull Ups
15 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:

Amrap 12 min:
15/12 Row Calories
Overhead Walking Lunge, 24/16 kg, 15 m
Handstand Walk, 7.5 m

Vila 2 min

Amrap 12 min:
2 Pull-ups
4 Russian Kettlebell Swings, 24/16 kg
8 Wall Balls, 9/6 kg

Post WOD:

3 rundor:
20 Alt DB press
20 Banded nedtrekk
1-2min hvile mellom sett