WOD Torsdag 14:e November 2019

Styrka

a1.
4 set: 6-8 dual db seated presses (tempo 2110)
AHAFA

a2.
4 set: max rep – dual db neutral grip bench presses (samma hantlar)

a3.
4 set: 12 bent over dual kb rows

For quality

12 minuter

1 set unbroken strict hspu / pike push-ups
max sek tuck L-sit
8 dual kb cleans
20-30 sek dual kb rack carry

4 min vila

12 minuter

20-30 sek dual overhead kb carry
6 no push-up burpees
16 gorilla rows
16 alternating kb presses