Wod 19/10

Torsdag
Skill
Double unders
Max double unders in 3 min
Rest 3min
Max double unders in 2 min
Rest 2 min
Max double unders in 1 min
 
Continue with thruster warm up, work up to a heavy for the day before metcon.
 
Metcon
Complete as many rounds and reps in 2-4-6-8-10min
Begin with 2:00 time cap. If Round one is completed under 2:00 extend to the next time cap 4:00
Weight increases each new round but thruster reps decrease by 1
30 Double unders
15 Sit-ups
7 Thrusters 30/20kg
 
L1: Add 10 kg every new round
L2: Add 5kg every new round
L3: Add 2kg every other round, 30 single unders
L4: Add 1kg every other round, 20 jumping jacks
 
CF Basic
Skill
Ring row / Pull ups
Start with ring row. Hold a straight line with your body, pull yourself into the rings, let your shoulder blades meet.
Then,
Try strict, banded and jumping pull ups on bars.
Play with this movements for 10-15 min
 
Kettle bell swing
Lagom: Goblet over shoulders
Russian: Goblet over head
Practice the movements with different weights for 5-10 min
The power is in your hip
 
Metcon
In teams of 2
Amrap 10 min
20 Wallballs 6/4kg
20 Kettlebell swing, lagom, 16/12kg
10 Ring row
Share the reps anyhow
Rest 2 min
6 min max calorie row
Share anyway you like

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