Lördag 26 januari 2019

WoD#1

5-4-3-2-1-1 OH Squat @ 50-60-70-80-90-100% 1rm
OR Teknik träning/Mobility OHS with stick and low weights
Time Cap 12 minutes

WoD #2:

Cash In: 120s Plankan

2 Rounds of

50 Double Unders or 60 SU
40 Wallballs (Rx 9/6 kg)
30 Toes 2 Bar OR V Ups
20 Pistols OR Wtd Reverse Lunges (Rx 24/16kg)
10 Sumo Deadlift Highpulls (Rx 50/30kg)

Cash Out: 120s Dead Hang from Pull up bar

Time Cap 20 minutes

Nybörjar Teampass

Pair WoD: UGOIGO Swap after each round:

20 Rounds (15 Rounds each) of:
1 Deadlift @ medium weight (30-60kg)
3 Burpees over Bar
5 Wall Balls 

10 Rounds of:
4 Slamballs (10-30kg)
12/9 Calorie Assault Bike (OR Row)

Time Cap 24 minutes