Tisdag 11 december 2018

12 days to christmas with barbell

For Time: Round 1: 1 DL, Round 2 1 DL + 2 Hang Cleans, Round 3 1 DL+2 HC+ 3 FS,..., Round 12 All 12 exercises

1 deadlift
2 hang clean
3 front squat
4 strict shoulder press
5 back squat
6 push press
7 Thrusters
8 squat clean
9 push jerk
10 hang snatch
11 overhead squat
12 burpees over bar

Rx (42.5/30kg)
Time Cap 36 minutes

Nybörjarepass

12 days to christmas

For Time: Round 1: 1 DL, Round 2 1 DL + 2 Hang Cleans, Round 3 1 DL+2 HC+ 3 FS,..., Round 12 All 12 exercises

1 deadlift
2 hang clean
3 front squat
4 strikt shoulder press
5 back squat
6 push press
7 Thrusters
8 Push ups
9 push jerk
10 Situps
11 Air squats
12 burpees 

Rx (10-30kg)
Time Cap 30 minutes

Seniorpass

WoD# 1:

Tabata Ring Rows

WoD#2:

3 rounds for time (4-12kg Kettlebells)

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