Söndag 2 december 2018

WoD#1

4 Rounds
10 Kettlebell or Dumbell Shoulder Press (5 per arm) (Rx 24/16 Kg =R 22,5/15kg Dumbell) 
10 Weighted Lunges Steps with Bar behind head (Rx 60/40kg)
Rest 60s between rounds

WoD#2

Three rounds of:

1 min Thrusters (Rx 20/15 kg)
1 min 7m Shuttles
1 min KB Swings
1 min Situps
1 min Row (Calories)

1 min Rest between rounds 

Score is total reps in all 3 rounds

Nybörjarepass

WoD#1

3 Rounds
10 Kettlebell or Dumbell Shoulder Press (5 per arm) (4-12Kg) 
Rest 60s between rounds

WoD#2

Three rounds of:

1 min Thrusters (Rx 10-20 kg)
1 min KB Swings (8-16kg)
1 min Situps
1 min Row (Calories)

1 min Rest between rounds 

Score is total reps in all 3 rounds

Familjepass

WoD#1

Max "Plankan" Time

WoD#2

Row 1000m in Teams of 3 (swap after every 1 minute) 

WoD#2

6 rounds of:

30s Airsquats (Rx 10-20 kg)
30s Ryska KB Swings (8-16kg)
30s Situps

30s  Rest between rounds