Söndag 20 januari 2019

WoD#1

3-3-3-3 Back Squats @ 50-60-70-80% 1RM
Rest 60-90s between sets
Time Cap 10 minutes

WoD #2:

21-15-9 Reps of:
Handstand Pushups
GHD Situps (or Weighted BF Situps)
Time Cap 10 minutes

WoD#3

21-15-9 Reps of:
Weighted Box Stepups (Rx 24/16KG KB OR DB)
Kettlebell Swings (Rx 24/16 KG) 
Time Cap 10 Minutes

Nybörjarpass

WoD#1

5-5-5 Back Squats: Start light and build up if able.
Rest 60-90s between sets

WoD #2:

15-12-9 Reps of:
Push Press (15-30kg)
Situps
Time Cap 8 minutes

WoD#3

15-12-9 Reps of:
Weighted Box Stepups (8-16KG KB OR DB)
Kettlebell Swings (8-16 KG) 
Time Cap 8 Minutes

Familjepass

WoD#1

Tabata med Hopprep

WoD#2

5 Rounds of:
8 Ryska KB Swings (4-8kg)
8 Box Jumps (30-45cm or a Plate)
8 V Ups
8/6 Cal Row 
Time Cap 16 Minutes