Fredag 10. april

Power pre WOD I (Checkmark)

3 rds for quality; 30 sec ON /15 sec OFF

  • Low-seated jumps
  • Broadjumps, plyo to Box jump
  • Sidejumps to plates, 15kg

Fitness:

  • Reverse burpees to power jumps
  • Broadjumps to Box jump
  • Sidejumps to plates, 15kg
The ascending power ladder (Time)

2-4-6-8-10 reps for time

  • Hang C&J, 60/42 kg
  • T2B
  • 10-20-30-40-50 DU’s

TC: 10 min

Fitness:

  • Hang C&J, 50/35 kg
  • Knee raises
  • 20-40-60-80-100 SU’s

Advanced:

  • Hang C&J, 70/50 kg
  • T2B
  • 10-20-30-40-50 DU CO’s