Söndag 13 januari 2019

WoD#1
4 Rounds of
9 Deadlifts
6 Hang Cleans
3 Pushpress @ 50%-60-70-80% 1RM Push Press
Rest 60-90s between rounds
Increase weight each round

Time Cap 10 minutes

WoD#2

For time

21-15-9
DB or KB Snatch (Rx 22,5/15kg DB OR  24/16 kg KB)
Weighted BF Situps (Rx 15/10kg Weight) Advanced: GHD Situps
Then

21-15-9
DB/KB Snatch
Box Jumps (Rx 60/50cm)
Then

21-15-9
Weighted Situps
Box Jumps
Time Cap 21 minutes

Nybörjarpass

WoD#1

5-5-5 Pushpress @ 40%-50-60% 1RM (Start light and build up)

WoD#2

For time

15-12-9
DB or KB Snatch (Rx 5-15kg DB OR  4-16 kg KB)
Weighted BF Situps (5-10kg Weight)
Then

15-12-9
DB/KB Snatch
Box Jumps (30-45cm)
Then

15-12-9
Weighted Situps
Box Jumps
Time Cap 21 minutes

Kidspass

WoD#1

15 meter Beep Test 

WoD#2
Every Minute on the Minute: 8 Minutes
1 Rope Climb (OR 2 Down and Ups)

WoD#3
For time

15-12-9
Ryska Kettlebell Swings (Rx 4-8 kg)
Situps
Box Jumps

Time Cap 10 minutes