Pre WOD:

A,Nivå 3:
20-15-10-5 reps, for time of:
Toes-to-bar
Burpee

Nivå 2:
12-9-6-3 reps, for time of:
Toes-to-bar
Burpee

Nivå 1:
12-9-6-3 reps, for time of:
Toes-to-mark
Burpee

 

B, EMOM 6 min:
Min 1: Handstand Hold 20 sek
Min 2: Tempo Pistol Squats

Handstand Hold:
Skalera till Handstand Hold mot vägg

Tempo Alt Pistol Squats:
3 sek ned, 1 sek i botten av böjen
– Skalera med pistols till box

Dagens WOD:

Amrap 12 min:
24/20 Row Calories
6/6 Single Arm Dumbbell Hang Power Cleans, 22.5/15 kg
5/5 Single Arm Push Jerks, 22.5/15 kg
4/4 Single Arm Dumbbell Hang Clusters, 22.5/15 kg

Rest 3 min

Amrap 12 min:
8/8 Dumbbell Burpee Deadlifts, 22.5/15 kg
16 Dumbbell Goblet Box Step Ups, 22.5/15 kg
12 Pull-ups

Post WOD:

3 Rundor för kvalité:
10 Dumbbell Bench Press
10/10 Alternating Dumbbell Bicep Curls