Tisdag 16 oktober 2018

WoD#1

5 Rounds of:

10 OH Squats @ 50% 1RM OHS (Rx 45/30kg)
OR Front Squats @ 40% 1RM FS

Rest 1 minute between sets

WoD#2: For Time:

30 Double Unders or 30 Mountain Climbers
30 Pullups or 30 Ring Rows
30 Back Extensions (Weighted 15/10kg)
30 Box Jumps
30 Power Cleans
30 Pistols or Reverse Weighted Lunges (Rx 24/16kg)
30 Burpees

Break every 2 minutes and perform 30 DU or 30 Mountain Climbers

Time Cap 20 minutes

Nybörjare Pass

WoD#1
3 Rounds of:

8 OH Squats @ 6-25kg OR 8 Front Squats @ 20-40kg

Rest 60s between Rounds 

WoD#2: For Time:

25 Mountain Climbers OR 25 DU
25 Ring Rows
25 Back Extensions
25 Box Jumps
25 Power Cleans
25 Reverse Lunges
25 Burpees

Break every 2 minutes and perform 25 Mountain Climbers OR 25 DU

Time Cap 16 minutes

Senior Pass

WoD#1
3 Rounds of:

8 Goblet Squats @ 8-12kg

Rest 60s between Rounds 

WoD#2: For Time:

3 Rounds of

10 Cal Bike
10 Ring Rows
10 Back Extensions
10 Box Stepups
10 Dead Lifts (20-40kg)
10 Situps
10 Pushups


Time Cap 18 minutes