Söndag 9 december 2018

WoD #1:

5-4-3-1-1-1 Thrusters @
60-70-80-95-100-100%+ 1RM
Rest 60s between Sets

WoD#2:

"Hell's Bells" - 4 rounds for time (Rx 24/16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Nybörjarepass

WoD #1:

3-3-3-3 Thrusters 
Start at 20-30kg and increase each round if technique is good.
Rest 60s between rounds

WoD#2:

3 rounds for time (8-16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Kidspass

WoD# 1: 5 minute AMRAP:
1 Situp  
1 Burpee
2 Situps
2 Burpees
then 3, 4, 5...

WoD#2:

3 rounds for time (4-8kg Kettlebell)

12 KB Swings (Russian)
Run 100M with KB
12 KB Deadlifts
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB