Söndag 11 februari 2018

WoD#1

5-4-3-2-1 Deadlift (Slow Touch and Go)  @ 50%-60%-70%-80%-90% 1RM
Rest 60s-90s between Sets

WoD#2

For Time


50 Back Extensions
50 Wall Balls (Rx 9/6 kg)
50 Toes 2 Bar OR Knee Raises
50/40 Calories Row
20 Power Cleans @ 60% 1RM Power Clean (Rx 60/40 kg)

Time Cap 18 Minutes

Nybörjarepass

WoD#1

5-4-3-2-1 Deadlift (Slow Touch and Go) Start at low weight (30/20kg) and try to increase by 5-10kg each round if possible.
Rest 60s between Sets

WoD#2

2 Rounds
25 Back Extensions
25 Wall Balls (Rx 9/6 kg)
25 Hanging Knee Raises OR Toes 2 Bar
25/20 Calorie Row
10 Power Cleans (15-40kg)

Time Cap 15 minutes

Familjepass

Team WoD - In Pairs: Share Reps

60 Push Ups: shared (partner is hanging from pull-up bar OR Rings as rest) - Switch after 10 pushups
Run 100m together with 1 Med Ball (3-6kg)
40 Calorie Row  row (partner is holding the plank position) - Switch after 10 Calories (Alternative/Advanced: 60/50 cal Assault Bike)
Run 100m together with 1 Med Ball
60 Ring Rows  (partner is holding Kettlebell 4-8kg KB on chest) - switch after 10 reps
Run 100m together with 1 Med Ball
60 Burpees (partner is doing HS hold) - switch after 10 reps
Run 100m together with 1 Med Ball

Time Cap 30 minutes