Lördag 5 maj 2018

WoD #1

3 Rounds
10 Overhead Squats @ 50% 1RM OHS (Rx 45/30kg)
10 Toes 2 Bar OR Knee Raises
Rest 60s between rounds

WoD#2

"Hell's Bells" - 4 rounds for time with same Kettlebell

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB
(Rx 24/16kg) 

Time Cap 20 minutes

Nybörjarpass

WoD #1

3 Rounds
8 Overhead Squats @ light weights OR 8 Front Squats
8 Toes 2 Bar/Knee Raises OR 8 V Ups
Rest 60s between rounds

WoD#2

4 rounds for time with same Kettlebell

10 KB Swings
Run 60M with KB
10 KB Cleans (5+5)
Run 60M with KB
10 Goblet Squats 
Run 60M with KB
10 KB Push Press (5+5)
Run 60M without KB
(Rx 4-16kg) 

16 minute time cap