Söndag 18 februari 2018

WoD#1

5-4-3-2-1-1 Bench Press @
50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD #2:

7 Rounds
7 Handstand Pushups OR Pushpress @ 60% 1RM
7 Weighted Lunges (Rx 24/16 KG) 
7 Weighted Back Extensions (20/15kg)
7 V Ups 


Nybörjare Pass

WoD#1
5-5-5 Bench Press - start at a medium to light weight (ca 50% 1RM) and try to increase each round.

WoD#2
6 Rounds
6 Handstand Pushups OR Pushpress @ 20-40kg
6 Weighted Lunges (8-16 KG) 
6 Weighted Back Extensions (5-15kg)
6 V Ups

Familjepass

WoD#1 8min Time Cap

Age in Calories Row (Max 12 calories)
10 Pushups
Swap after each round (3 rounds each)

Rest 3 minutes

WoD#2: Igougo: Timecap 8min 
3 rounds each of 
8 burpees
8 Ring Rows

Swap after each round.

REST 3 minutes

WoD #3: 8 min AMRAP 
Share Anyhow
First: 60 Russian KB Swings (4-12kg): Swap after 10 Swings
Then: Amrap situps in remaining time (Swap after 10 situps)