Lördag 5 januari 2019

WoD#1

Three Rounds of:
1. 12 Weighted Box Step-Ups (60/45cm) x 6 reps each leg (40/25kg Bar) 
2. L Sit x 30 seconds (Rings or Parallettes)
3. Side Plank x 30 seconds each side

Time Cap: 12 minutes

WoD #2  
15 minute AMRAP

5 Clean and Jerks @ 60% 1RM (Rx 60/40kg)
10 Wtd Back Extensions (20/10kg)
20 Double Unders OR 20 Mountain Climbers

Nybörjarepass

Par WoD

Five rounds for max reps of:
30 seconds of Kettlebell Swings (8-16 kg)
30 seconds of Row
30 seconds of Box Jump-Overs (30-45cm)
30 seconds of Hand Release Pushups

Perform in teams of two, one partner working for the full 30 seconds, then resting and supporting their teammate for 30 seconds who does the same exercise. So as a team 1 minutes on each exercise each round. Entire WoD takes 20 minutes