Tisdag 30 oktober 2018

WoD#1

4 Rounds of: 
2 TurkishGetups (1 per arm) @ 40-60-80-100% 1RM
Rest 30s
Max Weighted Pullups (with same Kettlebell as TGU) OR 5 Negative Pullups
Rest 30s

WoD#2

Every Minute On The Minute  16 Minutes:

Odd Minutes
2 Body Blasters (Advanced: 3) OR 4 Burpee Box Jumpovers
10 Pushups

Even Minutes
1 Rope Climbs (Advanced 2) OR 2 Down and Ups
10 V Ups 

Nybörjarepass

WoD#1

3 Rounds of: 
2-2-2-2 TurkishGetups (1 per arm) @ 4-16kg
Rest 60s between rounds

WoD#2

Every Minute On The Minute  12 Minutes:

Odd Minutes
2 Body Blasters OR 4 Burpee Box Jumpovers
8 Pushups

Even Minutes
1 Rope Climbs OR 2 Down and Ups
8 V Ups 

Seniorpass

WoD#1

2-2-2-2 TurkishGetups (1 per arm) @ 0-8kg
Rest 60s between rounds

WoD#2

Every Minute On The Minute  12 Minutes:

Odd Minutes
4 Burpee Box Stepovers (30-45cm)
8 Pushpress 10-30kg

Even Minutes
2 Down and Ups (Repet)
8 Situps Ups