Söndag 1 oktober 2017

WoD#1

5-5-5-5 Shoulder Press @ 50-60-70-80% 1RM Shoulder Press
Rest 60-90 second between sets

WoD#2

For Time - Complete the following:

Row (300m/250m)
Then 3 Rounds of:
10 V Ups
10 Back Extensions

60 Mountain Climbers
Then 3 Rounds of:
10 Ring Rows
10 KB Pushpress

15 Burpees
3 Rounds of:
10 Front Squats (20/15kg)
10 Box Jumps

60 Double Unders (120 SU)
3 Rounds
10 Walking Lunge Steps
10 Wallballs

Time Cap 24 minutes

Nybörjarpass

WoD#1

5-5-5 Shoulder Press @ medium weights (start light and increase if good technique)
Rest 60-90 second between sets

WoD#2

For Time - Complete the following:

Row (200m/160m)
Then 3 Rounds of:
8 V Ups
8 Back Extensions

40 Mountain Climbers
Then 3 Rounds of:
8 Ring Rows
8 Pushups

10 Burpees
3 Rounds of:
8 Goblet Squats (8-16kg)
8 Box Jumps

80 Single Unders
3 Rounds
8 Walking Lunge Steps
8 Wallballs (4-6kg)

Time Cap 18 minutes

Familjpass

For Time - Complete the following:

Row (200m/160m)
Then 3 Rounds of:
8 Situps
8 Broad Jumps (100cm)

40 Mountain Climbers
Then 3 Rounds of:
8 Ring Rows
8 Pushups

10 Burpees
3 Rounds of:
8 Goblet Squats (4-8kg)
8 Box Jumps (30-45cm)

60 Single Unders
3 Rounds
8 Walking Lunge Steps
8 Thrusters (6-10kg)

Time Cap 20 minutes