Tisdag 10 oktober 2017

WoD#1
3-3-3-3-3 Deadlift @ 40-50-60-70-80% 1RM
Rest 60-90s between lifts

WoD#2

"Hell's Bells" - 4 rounds for time with same Kettlebell

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB
(Rx 24/16kg Kettlebell)

Time Cap 24 minutes

Nybörjarpass

WoD#1
3-3-3-3 Deadlift
Start with low weight and increase each set up to a medium-heavy set of 3.

WoD#2

3 rounds for time with same Kettlebell (8-16kg)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Time Cap 18 minutes