Söndag 30 september 2018

WoD#1

5-5-5-5 Shoulder Press @ 50-60-70-80% 1RM Shoulder Press
Rest 60-90 second between sets

WoD#2

For Time - Complete the following:

Bike (20/16 Calories)
Then 3 Rounds of:
10 V Ups
10 Back Extensions

Run 200m
Then 3 Rounds of:
10 Ring Rows
10 Pushups

15 Burpees
3 Rounds of:
10 Slamballs over Shoulder (Rx 50/30kg)
10 Box Jumps

50 Double Unders (100 SU)
3 Rounds
10 Walking Lunge Steps
10 DB Snatch (Rx 22,5/15kg)

Time Cap 24 minutes

Nybörjarpass

WoD#1

5-5-5 Shoulder Press @ medium weights (start light and increase if good technique)
Rest 60-90 second between sets

WoD#2

For Time - Complete the following:

Bike (20/16 Calories)
Then 3 Rounds of:
10 V Ups
10 Back Extensions

Run 200m
Then 3 Rounds of:
10 Ring Rows
10 Pushups

15 Burpees
3 Rounds of:
10 Slamballs over Shoulder (10-30kg)
10 Box Jumps (30-50cm)

Time Cap 18 minutes

Teenspass

WoD #1

3 Rounds of:
5 Deadlifts @ Medium weight
60 SU
Rest 60s between rounds

WoD#2

15-12-9 Reps (Advanced 21-15-9 Reps)

Push Press @ (10-30kg)
Front Squats (10-30kg)
Pull Ups OR Ring Rows

12m Bear Crawl between each exercise (8 times in total)

Time Cap: 18 Minutes

Kidspass

For Time - Complete the following:

Row (200m)
Then 3 Rounds of:
8 Situps
8 Broad Jumps (100cm)

40 Mountain Climbers
Then 3 Rounds of:
8 Ring Rows
8 Pushups

10 Burpees
3 Rounds of:
8 Medicine Ball over Shoulder (4-8kg)
8 Box Jumps (30-45cm)

Run 200m
3 Rounds
8 Walking Lunge Steps
8 Ryska KB Swings

Time Cap 20 minutes