Fredag 24. april

Power Pre WOD III (Checkmark)

3 rds for quality; 40 sec ON /15 sec OFF

  • Consecutive plyojumps, 5 boxes, 20′
  • Squat to vertical jumps, 15 kg sandbag
  • Low-seated to plate, 16/12 cm

Fitness:

  • Consecutive jumps, 5 boxes, 20′
  • Squat to vertical jumps
  • Low-seated jumps/reverse burpees to vertical jump
DB Snatch, BJ & T2B Ascending ladder (AMRAP – Reps)

10 min Amrap

  • 4 Alt DB Snatch, 22.5/15 kg
  • 4 BJ, 24/20»
  • 4 T2B
  • 8 Alt DB Snatch
  • 8 BJ, 24/20»
  • 8 T2B
  • 12
  • 12
  • 12 etc

Fitness: 15/10 kg

Step-ups or BJ

Knee Raises

Advanced: 30/20 kg