Söndag 14 januari 2018

WoD#1

3-3-3-3-3 Pushpress @ 50%-60-70-80-85% 1RM 

WoD#2

For time

21-15-9
Kettlebell Swings (Rx 24/16 kg)
V Ups
Then

21-15-9
KB Swings
Box Jumps
Then

21-15-9
V Ups
Box Jumps
Time Cap 24 minutes

Nybörjarpass

WoD#1

5-5-5 Pushpress @ 40%-50-60% 1RM (Start light and build up)

WoD#2

For time

15-12-9
Kettlebell Swings (Rx 8-16 kg)
V Ups
Then

15-12-9
KB Swings
Box Jumps (30-45cm)
Then

15-12-9
V Ups
Box Jumps
Time Cap 18 minutes

Familjepass

WoD#1

15 meter Beep Test 

WoD#2

For time

15-12-9
Ryska Kettlebell Swings (Rx 4-8 kg)
V Ups OR Situps
Then

15-12-9
KB Swings
Box Jumps
Then

15-12-9
V Ups or Situps
Box Jumps
Time Cap 18 minutes