Tisdag 17 april 2017

WoD #1

3 Rounds of

5 Front Squats @ 75% 1RM
Rest 30s
Max Unbroken Double Unders OR Max Single Unders in 60s
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ 60% 1RM (Rx 60/40kg)
Body Blasters OR Muscle Ups
Weighted Box Stepups x 2 (1 per leg) (Rx 30/20kg)

Nybörjarpass

WoD #1

5-5-5 Front Squats Start Light and Build up to Medium/Heavy Weight
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ (15-40kg)
Body Blasters
Weighted Box Stepups x 2 (1 per leg) (Rx 30/20kg)

Seniorpass

WoD #1

Hang Clean Techniqe at low weights

WoD#2:
6 Rounds of:
8 Shoulder Press @ (6-20kg)
8 Knee Raises OR Situps
8 Weighted Box Stepups  (4 per leg) (4-12kg KB)