Tisdag 21 augusti 2018

WoD#1

Three rounds of:
5 Deadlifts @ 75% 1RM DL (Touch and Go)
Rest 20 seconds
5 Power Cleans @ 50% 1RM Clean (Touch and Go)
Rest 60 seconds between rounds

WoD #2:

3 rounds for time of:

40 Walking Lunges
30 Push Press @ (Rx 35/25kg) 
25m Bear Crawl
20 Wall Balls (Rx 10/6kg up to 3m)
15 SDHP (Rx 32/24kg Kettlebell)

Time Cap 21 minutes 

Nybörjarpass

WoD#1

5-5-5 Power Cleans @ Low to medium weights
Rest 60 seconds between rounds

WoD #2:

3 rounds for time of:

30 Walking Lunges
25 Push Press (15-30kg) 
20 m Bear Crawl
15 Wall Balls (4-8kg)
10 SDHP (12-20kg Kettlebell)

Time Cap 18 minutes 

Seniorpass

WoD#1

5-5-5 Power Cleans @ Low to medium weights
Rest 60 seconds between rounds

WoD #2:

5 rounds for time of:

20m Farmers Carry
10 Push Press (15-30kg) 
10 Box Jumps or Step ups (30-45cm)
15 Wall Balls (4-8kg)
10 SDHP (8-16kg Kettlebell)

Time Cap 18 minutes