Tisdag 23 januari 2018

WoD#1

5-4-3-2-1-1 Deadlift (Slow Touch and Go)  @ 50%-60%-70%-80%-90%-100% 1RM
Rest 60s-90s between Sets

WoD#2

3 rounds for time of:

400 meter run inside (12x33m) or outside
21 Kettlebell Swings (Rx 24/16 kg)
12 Pull-ups OR 12 Ring Rows

Nybörjarpass

WoD#1

5-5-5 Deadlift (Slow Touch and Go)  @ 40%-50%-60% 1RM
Rest 60s-90s between Sets
Start light and build up.

WoD#2

3 rounds for time of:

300 meter run inside (9x33m) or outside
16 Kettlebell Swings (Rx 8-16 kg)
8 Pull-ups or 8 Ring Rows

Seniorpass

WoD#1

5-5-5 Deadlift
Rest 60s-90s between Sets
Start light and build up if able.

WoD#2

5 rounds for time of:

200 meter jog or fast walk inside (6x33m)
8 Kettlebell Pushpress (Rx 4-12 kg) 4 per side
8 Goblet Squats (4-12kg)
8 Ring Rows