Söndag 25 februari 2018

WoD#1
4 Rounds of
2 Turkish Getups (1 per arm)
10 KB Swings with same KB
Increase weight each round up to 90-100% 1RM
Rest 60s between rounds

WoD#2

15 minute AMRAP

5 Wallballs (Rx 9/6kg)
3 HSPU OR 3 Hand Release Pushups
1 Power Clean @ 80% 1RM (Rx 80/55kg)

Nybörjarpass

WoD#1
4 Rounds of
2 Turkish Getups (1 per arm)
10 KB Swings with same KB
Start light and increase weight each round as long as technique is good
Rest 60s between rounds

WoD#2

12 minute AMRAP

5 Wallballs (4-6kg)
3 Hand Release Pushups
1 Power Clean (25-40kg)

Familjepass

WoD#1
10 min Rope Climb technique

WoD#2:
EMOTM 5 minutes
First: 20m Bear Crawl
Then 10 Situps

WoD#3:
EMOTM 5 minutes
First: 4 Burpees
Then 6 Pullups OR 6 Ring Rows

WoD#4:
EMOTM 5 minutes
First: 1 Rope climbs or 2 Downand Ups
Then 10 Airsquats