WOD Måndag 11:e November 2019

BAS-WOD

Styrka

a1.
4 set: 6-8 single db seated presses (tempo 2112)

a2.
4 set: 6-10 ring rows

Metcon

17 min amrap

2-4-6-8-10-12-etc. push ups

Efter varje set:

9 wall balls
12 box jumps step down
15 sit-ups


WOD

Styrka

a1.
4 set: 6-8 single db seated presses (tempo 2112)

a2.
4 set: 10-30 sek wall facing handstand hold

a3.
4 set: 4-8 strict supinated pull-ups

Metcon

17 min amrap

2-4-6-8-10-12-etc.
hspu / kipping hspu / pike push-ups

Efter varje set:

6 toes-to-bar / beat swings
12 wall balls