Tisdag 27 november 2018

WoD#1

2-2-2-2 Turkish Getups (1 per arm) @ 40-60-80-100% 1RM
(Start from standing instead of lying down)

WoD#2

Every Minute On The Minute  16 Minutes:

4 Rounds of:

Minute 1
10-15 Row OR Cycle (Calories)

Minute 2
10-15 Ring Dips

Minute 3
10-15 Snatch @ 60% 1RM (Rx 50/35kg)

Minute 4
10-15 GHD Situps (OR Weighted BF Situps)

OBS: Choose the number of reps you think you can keep to all 4 rounds

Nybörjarepass

WoD#1

2-2-2 Turkish Getups (1 per arm) @ increasing weights
(Start with low weight and increase if able with good technique)

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1
12/10 Row OR Cycle (Calories)

Minute 2
10 Ring Dips

Minute 3
10 Hang Power Cleans @ 15-35kg

Minute 4
10 GHD Situps OR BF Situps

Seniorpass

WoD#1

2-2-2 Turkish Getups (1 per arm)
(Start with low or no weight and increase if able with good technique)

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1
10/8 Row (Calories)

Minute 2
10 Push ups

Minute 3
10 Hang Power Cleans @ 6-20kg

Minute 4
10 BF Situps