Söndag 8 april 2018

WoD#1

Find your 3RM Deadlift "Slow touch and go"
E.g. 3-3-3-3-3 @ 40-50-60-70-80% 1RM
Rest 60-90s between sets


WoD#2

AMRAP 15 minutes

8 Deadlifts @ 50% 3RM Deadlift (from WoD#1) (Rx 80/50kg)
Run 200m
16 Alternate Dumbell or KB Snatch (8 per arm) (Rx 22,5/15kg)

Nybörjarpass

WoD#1

3-3-3-3 Deadlift @ Light to medium weights
Rest 60-90s between sets


WoD#2

AMRAP 12 minutes
6 Deadlifts @ (30-60kg)
Run 200m
12 Alternate Dumbell or KB Snatch (6 per arm) (4-15kg)

Kidspass

WoD#1

Rope Climb Teknik ca 10 minutes


WoD#2: Pair WoD

Running Fran: AMRAP 12 minutes
Team Mate 1: Runs 200m
Team Mate 2:
4 Ring Rows OR Pullups
6 Pushups
8 Airsquats
Swap after each run.