WOD Onsdag 1:a Juli 2020

BAS-WOD

Styrka

5 set:
2-4 strict pull-ups/negative pull-ups
6-10 seated dumbbell presses (ahafa)

Metcon

17 min amrap

12 pull-ups/banded or jumping pull-ups
12 burpees
12 box jumps
24 reverse lunges


WOD

Styrka

4 set:
3-6 strict ring dips/stationära dips/box dips
3-6 strict supinated pull-ups

Metcon

2 rounds for time

54 wall balls
27 burpee box jumps over
9 muscle-ups/18 chest-to-bar pull-ups/18 pull-ups
vila 4 min

Time cap: 20 min