Söndag 18 november 2018

WoD#1
10 Min AMRAP/Ladder 1-2-3-4-5-6...
Power Cleans @ 60% 1RM Power Clean (Rx 60/40kg)
Muscle Ups (Rings or Bar) OR 1 Pullup + 1 Ring Dip OR Jumping Muscle Ups

WoD#2
5 Rounds
10 Deadlifts (50% 1RM) (Rx 100/70kg)
10 Burpees
30 Double-Unders or 30 Mountain Climbers
Rest 30s between Rounds

Nybörjarpass och Teenspass

WoD#1
8 Min AMRAP/Ladder 1-2-3-4-5-6...
Power Cleans @ low to medium weights (20-40kg)
Hand Release Pushups

WoD#2
5 Rounds
8 Deadlifts @ medium weights (30-60kg)
8 Burpees
50 Single Unders
Rest 30s between Rounds

Kidspass

WoD#1
8 Min AMRAP/Ladder 1-2-3-4-5-6...
Russian KB Swings (4-8kg)
Hand Release Pushups
Situps

WoD#2
5 Rounds
8 Sumo Deadlifts with (KB 8-12kg)
8 Burpees
30 Single Unders