Tisdag 25 oktober 2018

WoD#1 
3 Rounds: 
5 Bench Press @ 75% 1RM
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2

4 Rounds of

15 Toes 2 Bar
15 Wallballs (Rx 9/6kg)
15 Power Cleans @ 50% 1RM (Rx 50/35kg)
Run 200m
Time Cap 20 minutes

Nybörjarepass

WoD#1 
3 Rounds: 
5 Bench Press @ medium weight
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2

4 Rounds of

10 Toes 2 Bar OR Knee Raises
10 Wallballs (4-6kg)
10 Power Cleans (20-35kg)
Run 200m
Time Cap 18 minutes

Seniorpass

WoD#1 
3 Rounds: 
5 Bench Press @ medium weight
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2

4 Rounds of

8 Knee Raises
8 Wallballs (4-6kg)
8 Power Cleans (15-30kg)
Row 200/160mm
Time Cap 16 minutes