Tisdag 20 mars 2018

WoD#1

3-3-3-3-3 Push Jerk @ 40-50-60-70-80% 1RM. 
Extra Focus on Form/Technique, not weight.

WoD#2
4 rounds for Time:
20/16 cal Row
20 Kettlebell Swings (Rx 24/16kg)
20 Box Jumpovers
20 Push Ups

Time Cap 20 minutes

Nybörjarpass

WoD#1

3-3-3-3- Push Jerk @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2
4 rounds for Time:
15/12 cal Row
15 Kettlebell Swings (8-16kg)
15 Box Jumpovers (30-45cm)
15 Push Ups

Time Cap 16 minutes

Seniorpass

WoD#1

5-5-5 Shoulder Press @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2
4 rounds for Time:
12/10 cal Row
10 Back Extensions OR Back Raises
10 Thrusters (10-20kg)
10 Sit Ups

Time Cap 16 minutes