Tisdag 20 november 2018

WoD#1 
8 minute Tabata:
Alternate between Air Squats and Double Unders (or Single Unders)

WoD#2

17 min AMRAP

6 Slamballs over Shoulder (Rx 50/30kg)
10m OH Weighted Lunges Steps (Rx 25/15kg)
12 DB OR KB Snatch (Alternate arms) (Rx 22,5/15kg)
10m OH Weighted Lunges Steps (Rx 25/15kg)

Nybörjarepass

WoD#1 
6 minute Tabata:
Alternate between Air Squats and Double Unders or Single Unders)

WoD#2

15 min AMRAP

6 Slamballs over Shoulder (20-40kg)
10m OH Weighted Lunges Steps (5-15kg)
12 DB OR KB Snatch (Alternate arms) (5-15kg)
10m OH Weighted Lunges Steps (5-15kg)

Seniorpass

WoD#1 
6 minute Tabata:
Alternate between Air Squats and Situps

WoD#2

15 min AMRAP

6 Hang Cleans
8 Box Step Ups
10 DB OR KB Push Press (5 per Arm arms)