Söndag 3 juni 2018

WoD#1
3-3-3-3-3-3 Deadlift (Slow touch and go) @ 40-50-60-70-80%-85% 1RM
Rest 60-90s between rounds

WoD#2

Every Minute on the Minute for 16 Minutes (8 Rounds) of:
Minute 1: 30m Bear Crawls (with straight legs and arms) Advanced: 15m Handstand Walks 
Minute 2:12 Weighted Box Step ups (Rx 42,5/30kg to 45cm)
Minute 3 12 Knees to Elbows
Minute 4 12 Thrusters (42,5/30kg)

Nybörjarpass

WoD#1
5-5-5-5 Deadlift (Slow touch and go) @ Start medium to light 30-50kg
and build up weight if able with good technique.
Rest 60-90s between rounds

WoD#2

Every Minute on the Minute for 12 Minutes (3 Rounds) of:
Minute 1 20m Bear Crawls (with straight legs and arms)
Minute 2 12 Weighted Box Step ups (10-25kg to 30-45cm)
Minute 3 12 Hanging Knee Raises OR V Ups
Minute 4 12 Thrusters (10-25kg)

Kidspass

WoD#1

4 Rounds: 

2 Turkish Getups (1 per arm)
1 Rope Climbs (or 2 Down and Ups)

WoD#2

Every Minute on the Minute for 12 Minutes (3 Rounds) of:
Minute 1 20m Bear Crawls (with straight legs and arms)
Minute 2 12 Box Step ups (30-45cm)
Minute 3 12 Hanging Knee Raises OR V Ups
Minute 4 12 Thrusters (6-15kg)