Tisdag 20 februari 2018

WoD#1
4 Rounds of 
5 Deadlifts @ 70% 1RM
40 DU or 80 SU
Rest 30s Between Sets

WoD#2
17 Minute AMRAP
2 Wall Climbs (OR 20s Plank) 
8 Box Jumps
12 Situps
16 Snatch (Rx 24/16kg KB or 22.5/15kg DB)
OBS: All 16 Snatches with same arm, swap arm every round 

Nybörjarpass

WoD#1
5-5-5 Slow Touch & Go Deadlift (Start light 20-50kg and build up)
Rest 60-90s Between Sets

WoD#2
15 Minute AMRAP
1 Wall Climbs or (15s Plank)
6 Box Jumps
9 Situps
12 Snatch (4-16kg KB or 5-15kg DB)
OBS: All 12 Snatches with same arm, swap arm every round 

Seniorpass

WoD#1
2-2-2-2 Turkish Getups with Low Weights
Rest 60s Between Sets

WoD#2
16 Minute AMRAP
8 Ring Rows
8 Push Press (4/4) (With Light KB or DB)  
8 Box Jumps or Step Ups
8 Situps