Söndag 3 februari 2019

WoD#1
4-4-4 Turkish Getups with Bar from Top position. 2 per arm.
Build up from ca 40% 1RM to a heavy last set (till exempel 40-60-80% 1RM)
Rest 60s between sets 

WoD#2

Every Minute On The Minute  18 Minutes:
6 Rounds of:
Minute 1
2 Rope Climbs OR 4 Down and Ups (Advanced 3 Rope climbs)
Minute 2
10m Handstand Walk OR 2 Wall Climbs (Advanced 15m HS Walk or 3 Wall Climbs)
Minute 3
12 GHD Situps (Advanced Weighted 6/4kg) 

Nybörjarpass

WoD#1
2-2-2 Turkish Getups with Bar from Top position @ Light Weights 6-20kg Bar (OBS: Use a stick if needed)
Rest 60s between sets 

WoD#2

Every Minute On The Minute  15 Minutes:
5 Rounds of:
Minute 1
1-2 Rope Climbs OR 3-4 Down and Ups
Minute 2
20m Bear Crawl OR 2 Wall Climbs 
Minute 3
10-12 GHD Situps OR 15-20 BF Situps

Familjepass

WoD#1
2-2-2-2 Turkish Getups with no or very low weights (0,5 or 1.25kg weights, empty dumbell, 4kg KB som max)  

WoD#2

Every Minute On The Minute  15 Minutes:
5 Rounds of:
Minute 1
2 Rope Climbs OR 4 Down and Ups
Minute 2
20m Bear Crawl
Minute 3
15 BF Situps