Tisdag 9 oktober 2018

WoD#1
3-3-3-3-10 Deadlifts @ 50-60-70-80-60% 1RM
(OBS: Last set of 10 at 60% 1RM)
Rest 60-90s between lifts

WoD#2

"Hell's Bells" - 4 rounds for time with same Kettlebell

12 KB Snatch (6 per arm)
Run 100M with KB
12 Goblet Squats
Run 100M with KB
12 KB Swings 
Run 100M with KB
12 KB Push Press (6 per arm)
Run 100M without KB
(Rx 24/16kg Kettlebell)

Time Cap 24 minutes

Nybörjarpass

WoD#1
3-3-3-3 Deadlift
Start with low weight and increase each set up to a medium-heavy set of 3.

WoD#2

3 rounds for time with same Kettlebell (8-16kg)

12 KB Snatch (6 per arm)
Run 100M with KB
12 Goblet Squats
Run 100M with KB
12 KB Swings 
Run 100M with KB
12 KB Push Press (6 per arm)
Run 100M without KB

Time Cap 18 minutes

Seniorpass

WoD#1
3-3-3-3 Deadlift
Start with low weight and increase each set up to a medium set of 3.

WoD#2

3 rounds for time with same Kettlebell (8-12kg)

12 SDHP with KB
Walk 50M with KB
12 Goblet Squats
Walk 50M with KB
12 Russian KB Swings 
Walk 50M with KB
12 KB Push Press (6 per arm)
Run/Fast walk 100M without KB

Time Cap 18 minutes