Tisdag 16 januari 2018

WoD#1:

Max Unbroken Wallballs (Rx 9/6kg)

WoD #2
4 x 4 minute AMRAPs (All lifts with same weight - Rx 50/35kg)

AMRAP 1: 4 Minutes
8 Sumo Deadlift Highpulls (Rx 50/35kg)
20 Double Unders or 20 Mountain Climbers

Rest 2 minutes

AMRAP 2: 4 Minutes
4 Front Squats
8 Ring Rows

Rest 2 minutes

AMRAP 3: 4 Minutes
8 Toes to Bar
4 OH Squats 

Rest 2 minutes

AMRAP 4: 4 Minutes
4 Snatches
8 Lateral Burpees over Bar

Nybörjarepass

WoD#1:

Max Unbroken Wallballs (Rx 6/4kg)

WoD #2
3 x 4 minute AMRAPs (All lifts with same weight - Rx 30/20kg)

AMRAP 1: 4 Minutes
8 Sumo Deadlift Highpulls
16 Mountain Climbers OR 16 DU

Rest 2 minutes

AMRAP 2: 4 Minutes
4 Front Squats (Same weight as 1)
8 Ring Rows

Rest 2 minutes

AMRAP 3: 4 Minutes
4 Cleans
8 Burpees

WoD#1:

Max Unbroken Wallballs (Rx 6/4kg)

WoD #2
3 x 4 minute AMRAPs (All lifts with same weight - Rx 30/20kg)

Seniorpass

WoD#1
2-2-2 Turkish Getups

WoD#2

AMRAP 1: 4 Minutes
8 Sumo Deadlift with KB
8 Situps

Rest 2 minutes

AMRAP 2: 4 Minutes
8 Goblet Squats
8 Ring Rows

Rest 2 minutes

AMRAP 3: 4 Minutes
8 KB Swings
8 Pushups

AMRAP 3: 4 Minutes
8 8 KB Pushpress
8 Burpees