Tisdag 13 mars 2018

WoD#1
4 Rounds of:
5 Bench Press @ 70% 1RM
Rest 30s
5 Wtd Pullups OR Strict Pullups OR Negatives
Rest 60s between Rounds

WoD#2

Cash in: 100 DU or 200 SU

Then 3 rounds of:

20 Wall Balls
20 Kettlebell Swings (Rx 24/16 kg)
20 V Ups
20 Push Press (Rx 35/25kg)

Cash out: 100 DU or 200 SU


Nybörjarepass

WoD#1

5-5-5 Bench Press @ Start at medium weight (50% 1RM) and increase each set if possible

WoD#2

Cash in: 100 SU or 50 DU

Then 3 rounds of:

15 Wall Balls (4-6kg)
15 Kettlebell Swings (8-16 kg)
15 V Ups
15 Push Press (Rx 15-25kg)

Cash out: 100 SU or 50 DU

WoD#1
4 Rounds of:
5 Bench Press @ 70% 1RM
Rest 30s
5 Wtd Pullups OR Strict Pullups OR Negatives
Rest 60s between Rounds

WoD#2

Cash in: 100 DU or 200 SU

Then 3 rounds of:

20 Wall Balls
20 Kettlebell Swings (Rx 24/16 kg)
20 V Ups
20 Push Press (Rx 35/25kg)

Cash out: 100 DU or 200 SU

Seniorpass

WoD#1
3 Rounds of:
5 Bench Press
Rest 30s
5 Ring Rows
Rest 60s between Rounds

WoD#2

5 rounds of:

10 Wall Balls
10 Kettlebell Swings
10 Sit Ups
10 Push Press