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