Tisdag 22 maj 2018

WoD#1

8 Min AMRAP
10 Front Rack Lunges (5+5) Same weight as Snatches
8 Pushups on Bar
6 Power Snatches @ 60% 1RM Snatch (Rx 50/35kg)

WoD#2

8 Min AMRAP
30 Double Unders (OR 60 Single Unders)
20 Back Extensions
Row 15/12 Calories 

WoD # 3
8 Min AMRAP
12 x 7m Shuttles
5 Deadlifts (50% 1RM DL - Rx 100/70kg)
3 Muscle Ups (OR 3 Pullups + 3 Ring Dips OR 3 Jumping Muscle Ups )

Rest 4 minutes between WoDs

Nybörjarepass

WoD#1

6 Min AMRAP
10 Front Rack Lunges (5+5) Same weight as Cleans
8 Pushups on Bar
6 Power Cleans (15-40kg)

WoD#2

6 Min AMRAP
20 Double Unders (OR 40 Single Unders)
16 Back Extensions
Row 12/10 Calories 

WoD # 3
6 Min AMRAP
10 x 7m Shuttles
8 Deadlifts (30-60kg)
6 Pullups OR 6 Ring Rows

Rest 4 minutes between WoDs

Seniorpass

WoD#1

6 Min AMRAP
6 Goblet Squats
8 Pushups
6 Kettlebell Swings

WoD#2

6 Min AMRAP
6 Burpees
6 Situps
Row 6 Calories 

WoD # 3
6 Min AMRAP
6 x 7m Shuttles
6 Deadlifts (20-40kg)
6 Ring Rows

Rest 4 minutes between WoDs