Söndag 16 december 2018

WoD#1:
EMOM: 3 Rounds (9 Minutes)
Minute 1: 10 Front Rack Lunges (Rx 60/40kg)
Minute 2: 10 Pushups on Slamball
Minute 3: 10 GHD Situps (Advanced: Weighted GHD 10/6kg Med Ball)

WoD#2

17 min AMRAP: In Pairs: Share anyhow. One works one rests.
4 Wallclimbs
6 Body Blasters
8 Goblet Squats (Rx 32/20kg)

Nybörjarpass

WoD#1:
EMOM: 3 Rounds (9 Minutes)
Minute 1: 10 Front Rack Lunges (15-30kg)
Minute 2: 10 Pushups on Slamball
Minute 3: 10 Weighted Situps with Med Ball

WoD#2

14 min AMRAP: In Pairs: Share each exercise as required. One works one rests.
2 Wallclimbs
4 Body Blasters
8 Goblet Squats (Rx 8-20kg)

Familjepass

WoD#1

Bring Sally Up: Airsquats

WoD#2

In pairs - UGOIGO/Share

60 Pushpress @ (6-15kg) - total/shared (30 each, Swap after 10 reps)

60 Box Jumps OR Step ups - total/shared

60 Knee Raises - total/shared

60 Lunges - total/shared