Söndag 6 januari 2019

WoD#1: "Diane"

21-15-9 reps, for time:

Deadlift @ 50% 1RM (Rx 100/70kg)
Handstand Pushups (Alternative: Hand Release Pushups OR Push Press)

Time Cap 12 minutes

WoD#2:

5-4-3-2-1
Snatch @ 70% 1RM (Rx 60/40kg)(Advanced: Squat)
Rope Climbs (Alternative: 2 x Down and Ups dvs 10-8-6-4-2)

Time Cap 12 min

Nybörjarpass

WoD#1:

15-12-9 reps, for time:

Deadlift @ (30-60kg)
Handstand Pushups OR Hand Release Pushups

Time Cap 10 minutes

WoD#2:

4-3-2-1
Snatch @ (10-40kg)
Rope Climbs OR 2 x Down and Ups (8-6-4-2)

Time Cap 10 min

Kidspass

WoD#1:

15-12-9 reps, for time:

KB Sumo Deadlift @ (4-12kg)
Push Press (6-15kg)

Time Cap 10 minutes

WoD#2:

5 Rounds
8 Russian KB Swings @ (4-12 kg)
1 Rope Climbs OR 2 x Down and Ups

Time Cap 10 min