Söndag 18 mars 2018

WoD#1:

Within 10 minutes including warm up find your 2RM (1 per arm) Turkish Getups with Bar
Start medium light and build up.
Rest 60s 
Then Max unbroken Hang Power Cleans with Max TGU Weight

WoD#2:

18 Min AMRAP

15 deadlifts @ 50% 1RM
15 wall-ball shots (Rx 9/6kg)
15-calorie row (or Airbike)
15 Handstand push-ups OR Hand Release Pushups

Nybörjarpass

WoD#1:

2-2-2-2 Turkish Getups with Bar 

Start with a low weight (6-15kg Bar or even stick ) and increase each round ONLY if technique is good.

WoD#2:

15 Min AMRAP

12 deadlifts @ (30-60kg)
12 wall-ball shots (4-6kg)
12-calorie row (or Airbike)
12 Hand Release Pushups

Familjepass

WoD#1:

2-2-2-2 Turkish Getups with Bar 

Start with a low weight (Stick or 6-10kg) and increase each round ONLY if technique is good.

WoD#2:

15 Min AMRAP

10 Russian Kettlebell Swings @ (4-12kg)
10 Airsquats 
10 Calorie row 
10 Pushups