Aug 2015

WOD 2015-08-19

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 A: Run 400M 2 laps Snatch in press x 10 Rack peck 30s B: Every minute for 5 min (5 sets) of: Handstand hold 30s C: 24 min Amrap 2 laps Ground to over head x 10 45/30kg Burpees x 10 3 laps Over head Squat x 10 45/30kg Knees to elbow x 20 4 laps Thrusters x 10 45/30kg Situps x

Jul 2015

WOD 2015-07-08

“Fokus: Metcon, Gymnastics, Weightlifting Dag i cykel: 3 A: 2 laps Run 200M Balltrapmyofacila x 10 Back extensions x 10 B: Every 3 min for 15 min (5 set) Supinated Ringrows x 10 * Feets elevated C: 24M AMRAP of: (Pair 2 min on/off) – Frontsquat x 10 60/40kg – Pullups x 10 – Burpees over bar x10″