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Components

Back Squat

Supine grip pull-ups

151109

Shoulder Press

Double-Unders

151109 Green

Settings

WOD

Måndag 151109

Weightlifting

Every 2 min, for 20 min (5 sets of each):

A1: Back Squat (5 sets x 6-8 reps @30X1)

A2: Supine grip pull-ups (5 sets x max reps)

Handflator mot dig

Metcon

151109 (Time)

5 RFT:
12 Push Presses
12 KBS (heavy)

Weightlifting

Every 2 min, for 20 min (5 sets of each):

A1: Shoulder Press (5 sets x 6-8 reps)

A2: Double-Unders (5 sets of practice)

Metcon Green

151109 Green (Time)

5 RFT:
8 Push Presses
8 KBS

Want to see some of these movements in action? Check out our .

Whiteboard:

Monday, 2015, November 09

Leaderboard

Men's Back Squat
No male leaders to show...

Women's Back Squat
No female leaders to show...

Male Athletes

1

Marcus
Sätterström

11:30

5 x 7 @ 110 kg

2

Johnny
Smedman

11:30

4 x 8 @ 80 kg

2

Tomas
Bäck

11:30

4 x 8 @ 100 kg

2

André
Johansson

11:30

4 x 7 @ 80 kg

2

Daniel
Petrovic

11:30

4 x 7 @ 60 kg

2

Måns
Jeppsson

11:30

4 x 7 @ 80 kg

2

Rasmus
Flodin

11:30

4 x 7 @ 80 kg

2

Johnny
Solin

11:30

4 x 6 @ 60 kg

2

Jörgen
Lodin

11:30

4 x 6 @ 100 kg

80, 80, 100, 100

Female Athletes