Söndag 7 oktober 2018

WoD #1

3 Sets of 
10 Box Step Ups with Bar (Behind Head) (Rx 40/30 kg till 60/45cm)
Rest 60-90s

Time Cap: 9 minutes

WoD#2:

21 Lateral Burpees over Bar
15 Push Press @ 50% 1RM (Rx 50/35 kg)
9 Weighted Situps (9/6kg)

21 Push Press
15 Weighted Situps
9 Burpees over Bar

21 Weighted Situps
15 Burpees over Bar
9 Push Press

Advanced: (GHD Situps)
Time Cap: 21 Minutes

Nybörjarpass

WoD #1 
5-5-5 Back Squats @ medium weights (Increase if able)
Rest 60-90s between rounds

WoD#2:

15 Burpees
12 Push Press (15-35 kg)
9 Situps

15 Push Press
12 Situps
9 Burpees

15 Situps
12 Burpees
9 Push Press
Time Cap: 18 minutes
Advanced: (Weighted Situps)

Familjpass

WoD #1

Max Box Jump Height (use soft boxes with thick mats under)
Build up from lower height.
Max 8 attempts.

WoD#2:

4 x 3 min Amraps of:
2 Hang Cleans (6-15 kg Bar)
4 Pushups
6 Airsquats
Rest 1 minute between AMRAPs

Teenspass

Pair WoD: Share all Exercises


40 rep Clean and Jerk (10-30 kg)
40 Cal Row OR Bike
40 rep box Jumpovers 
40 Cal Row OR Bike
40 rep partner medicinboll situps 4-6kg (20 each but together/synchronised) 
40 Cal Row OR Bike
40 rep Ringrows
40 Cal Row OR Bike
40 Synchronised Burpees (20 each but together/synchronised)


Time Cap 30 minutes