Söndag 4 november 2018

WoD#1:

5-3-1-1-1-1 Shoulder Press @ 50-60-70-80-90-100% 1RM
(Dvs build up to a heavy (1) Sh. Press
Rest 60-90s between sets
Time Cap: 12 minutes

WoD#2
"Buy In" 5 Wall Climbs (OR 60s Plankan)
Then: 5 Rounds 
10 Kettlebell Swings (Rx 32/24kg)
10 Broad Jumps (Rx 180/150cm)
10 Front Squats @ 40% 1RM F Squat (Rx 50/35kg)
10 GHD Situps OR Weighted Situps
"Buy Out" 5 Wall Climbs (Or 60s Plankan)

Time Cap 20 minutes

Nybörjarpass

WoD#1:

3-3-3-3 Shoulder Press @ Start with low weight and increase each round.

WoD#2

"Buy In" 3 Wall Climbs OR 30s Plankan
Then: 4 Rounds 
10 Kettlebell Swings (8-20kg)
10 Broad Jumps (100-150cm)
10 Front Squats (15-30kg)
10 GHD Situps (Or 10 Weighted Situps)
"Buy Out" 3 Wall Climbs OR 30s Plankan

Time Cap 17 minutes

Teenspass

WoD#1

Split Jerk: Technique Training with low to medium weights.
4-4-4-4 Split Jerk

WoD#2

21-15-9 Reps of

Goblet Squats (8-16kg)
Handstand Pushups OR Hand Release Pushups
Wtd Situps
Row or Bike for Calories

Time Cap 18 minutes

Kidspass

WoD#1

Rope Climb Teknik
EMOTM 5 Minutes: 2 Rope Climbs OR 4 Down and Ups

WoD#2

5 Rounds of:

10 Goblet Squats (4-8kg)
10 Hand Release Pushups
10 Situps
10 Calorie Row