Söndag 10 februari 2019

WoD

All lifts ca 70% of 1RM Snatch (Rx 60/40kg)

0-8min
10 cal bike (OR Skierg) + 10 hang clusters
10 cal bike (OR Skierg) + 10 front squats
10 cal bike (OR Skierg) + 10 STOH
10 cal bike (OR Skierg) + 10 deadlifts

10-18min
10 cal row + 10 hang Power snatch
10 cal row + 10 overhead squats
10 cal row + 10 squat snatch
10 cal row + 10 oh lunges

20-28min
50 du (OR 100 SU) + 5 hang cluster + 5 front squats
50 du + 5 hang Power snatch + 5 ohs
50 du + 5 Deadlifts + 5 stoh
50 du + 5 squat snatch + 5 oh lunges

All lifts ca 70% of 1RM Snatch (Rx 60/40kg)

Nybörjarpass

All lifts attsame weight (15-40kg)

7 min AMRAP
7 cal bike (OR Skierg)
7 Deadlifts
7 Pushpress

Rest 2 minutes

7 min AMRAP
7 cal row  
7 Hang Cleans 
7 Front Squats

7 Min AMRAP
80 SU OR 40 DU
4 Deadlifts
4 Pushpress
4 Hang Cleans 
4 Front Squats

Kidspass

Team WoD - In Pairs: Share Reps

40 Push Ups: shared (partner is hanging from pull-up bar OR Rings as rest) - Switch after 10 pushups
Run 100m together (Inside: 4 x 25m varv) 
40 Calorie Row  row (partner is holding the plank position) - Switch after 10 Calories
Run 100m together
40 Ring Rows  (partner is holding Kettlebell 4-8kg KB on chest) - switch after 10 reps
Run 100m together
40 Burpees (partner is doing HS hold) - switch after 10 reps
Run 100m together

Time Cap 20 minutes