Tisdag 5 februari 2019

WoD#1

On the minute for 12 min (3 rounds)

Min 1: Max rep strict shoulder press @ 75% 1RM
Min 2: Max rep strict pullups
Min 3: Max time L-sit: Rings or Palette. (scaled: 2 knees bent)
Min 4: Rest

WoD#2

21-15-9 reps for time of:

KB/DB clean & jerk (Rx 24/16 kg)
Box Jumps (Rx 60/50cm)

Timecap: 10 min

WoD#3

21-15-9 reps for time of:

Back Squats@ 30% 1RM (Rx 50/35 kg)
Weighted Back extensions (Rx 15/10 kg)

Timecap: 10 min

Nybörjarpass

WoD#1

5-5-5 shoulder press @ 40-50-60% 1RM

After each set of shoulder presses, complete 5 reps of slow negative pullups.
Then rest 60s.


WoD#2

21-15-9 reps for time of:

KB/DB clean & jerk (8-16 kg)
Box Jumps 30-45cm

Timecap: 10 min


WoD#3

21-15-9 reps for time of:

Front Squats (20-30 kg)
Back extensions

Timecap: 10 min

Seniorpass:

Wod 1:

3 Rounds of

5 DeadLift
rest 20 s
5 box jumps (or step up).

Rest 60 s between rounds.

Increase weight if possible with good technique.

Wod 2:

5 rounds of:

8 KB swing
8 Wallballs
8 Back extension (alt superman on floor)
8 burpees