Söndag 25 november 2018

WoD#1
3-3-3-3 Front Squat @ 50-60-70-80% 1RM
Rest 60-90s between sets
Time Cap 12 min

WoD#2
Four rounds of:
20 Airsquats
15 GHD Situps or 15 Wtd Butterfly Situps
10 Handstand Push-Ups OR 10 Pushpress @ 60% 1RM (Rx 60/40kg)
Time Cap 12 minutes

WoD#3
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Ring Dips
Minute 2: Max KB Swings (Rx 24/16kg)
Minute 3: Max Double Unders or Single Unders

Nybörjarpass

WoD#1
5-5-5 Front Squat @ medium weights (Increase only if technique is good)
Rest 60-90s between sets

WoD#2
Four rounds of:
20 Airsquats
15 GHD Situps or 15 Wtd Butterfly Situps
10 Handstand Push-Ups OR 10 Pushpress @ (20-40kg)
Time Cap 16 minutes

Kidspass

WoD#1
Five rounds of:
10 Airsquats
10 Situps
10 Hand Release Push-Ups
Time Cap 15 minutes

WoD#2
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Ring Rows
Minute 2: Max Push Press (6-10kg)
Minute 3: Max Single Unders

Teenspass

WoD#1
3-3-3-3 Front Squat @ medium weights
Rest 60-90s between sets
Time Cap 12 min

WoD#2
Four rounds of:
20 Airsquats
15 Wtd Butterfly Situps (5-10kg weight)
10 Handstand Push-Ups OR 10 Pushpress (15-30kg)
Time Cap 12 minutes

WoD#3
Every Minute on the Minute: 6 Minutes (2 Rounds)

Minute 1: Max Hand Release Pushups
Minute 2: Max KB Swings (8-16kg)
Minute 3: Max Double Unders or Single Unders