Tisdag 13 februari 2018

WoD#1

EOMOTM
5-5-5-5 Front Squats @ 50%-60-70-80% 1RM FS  (Find your 5RM Front Squat from the floor i.e Clean the first Front Squat)
Rest 60-90s between sets

WoD#2

3 Rounds
10 Knees to Elbows OR Knee Raises OR V Ups
20 Box Jumps
30 KB Snatch (Rx 24/16kg)
40 Airsquats
OBS: Every 2 minutes stop and do 5 Burpees then continue from where you stopped.
Time Cap 18 minutes 

Nybörjarpass

WoD#1
3-3-3-3 Front Squats
Start with a low weight and increase each round if possible
Rest 60s between rounds

WoD#2

3 Rounds
10 Hanging Knee Raises OR V Ups
15 Box Jumps (30-45cm)
20 KB Snatch (8-16 kg Kettlebell)
30 Airsquats
OBS: Every 2 minutes stop and do 3 Burpees then continue from where you stopped.
Time Cap 15 Minutes

Seniorpass

WoD#1
5-5-5-5 Shoulder Press
Start with a low weight and increase each round if possible
Rest 60s between rounds

WoD#2

3 Rounds
8 Hanging Knee Raises OR 8 V Ups
12 Box Jumps OR 12 Step ups (30-45cm)
16 KB Snatch (4-12 kg Kettlebell)
20 Airsquats
Time Cap 16 Minutes