Tisdag 12 februari 2019

WoD#1

5-5-5-5 OHS Squats @
Start light ca 40% 1RM and build up to a heavy last set ca 80% 1RM
Rest 60-90s between sets

WoD#2

3 Rounds
10 Knees to Elbows
20 Box Jumps
30 DB OR KB Snatch (Rx 22,5/15, 24/16kg)
40 Airsquats
OBS: Every 2 minutes stop and do 5 Burpees then continue from where you stopped.
Time Cap 20 minutes 

Nybörjarpass

WoD#1
3-3-3-3 OHS Squats
With a low weights.
Rest 60s between rounds

WoD#2

3 Rounds
10 Hanging Knee Raises OR V Ups
15 Box Jumps (30-45cm)
20 DB OR KB Snatch (5-15kg DB OR 8-16 kg Kettlebell)
30 Airsquats
OBS: Every 2 minutes stop and do 4 Burpees then continue from where you stopped.
Time Cap 18 Minutes

Seniorpass

WoD#1
5-5-5-5 Shoulder Press
Start with a low weight and increase each round if possible
Rest 60s between rounds

WoD#2

4 Rounds
10 Hanging Knee Raises OR 8 V Ups
10 Box Jumps OR 12 Step ups
10 KB OR DB Snatch (4-12 kg Kettlebell OR 5-10kg DB)
10 Airsquats
Time Cap 16 Minutes