Lördag 28 juli 2018

WoD #1:
3 Rounds
50m Farmers Carry (2 Kettlebells or 2 Dumbells- (Rx 2x24/2x16kg)
30 seconds L Sit (can be broken up) on palletes or rings

WoD#2:
4 Rounds (With same bar @ 60-70%1RM Clean Rx 70/50kg)

8 Deadlifts
6 Hang Cleans
4 Front Squat
2 Push Jerk
Each set without putting the bar down.
Put bar down and rest 30 seconds between Rounds

Time Cap 9 minutes

WoD#3:

9 Min AMRAP
9 Hand Release Pushups
9 Broad Jumps (Rx 1.8/1.5m)
9 Sumo Deadlift Highpulls (Rx 32/20kg KB)

Nybörjarpass

WoD #1:
3 Rounds
40m Farmers Carry (2 Kettlebells or 2 Weights- 2x8kg to 2x20kg)
20 seconds L Sit (can be broken up) on pallettes or rings (Bend knees to scale)

WoD#2:
3 Rounds (Same bar 20-40kg)

8 Deadlifts
6 Hang Cleans
4 Front Squat
2 Push Press
Each set without putting the bar down.
Put bar down and rest 30 seconds between Rounds
Time Cap 7 minutes 

WoD#3:

7 Min AMRAP
7 Hand Release Pushups
7 Broad Jumps (1-1,5 m)
7 Sumo Deadlift Highpulls (Rx 8-20kg KB)