Tisdag 27 februari 2018

WoD#1 

3 sets of:
3 "Slow Touch and Go" Deadlifts @ 75% 1RM
Rest 30 seconds
3 "Touch and Go" Power Cleans @ 75% 1RM 
Rest 60s between rounds

WoD #2
In Pairs (One works/one rests)  
18 minute AMRAP:
Share each exercise 50:50 (10 reps/meters each)

20m Sled Push (Rx 60/40kg)
20 Ring Pushups
20 Weighted Box Step Ups (with KB) (Rx 24/16kg to 60/50cm)
20 Pullups or Ring Rows

Nybörjarpass
WoD#1 

3 sets of:
5 "Slow Touch and Go" Deadlifts @ medium weight
Rest 60s between rounds

WoD #2
In Pairs (One works/one rests)  
15 minute AMRAP:
Share each exercise 50:50 (8 reps each)

20m Sled Push (Rx 40/20kg)
16 Ring Pushups
16 Weighted Box Step Ups (with KB) (Rx 8-16kg to 30-45cm)
16 Pullups or Ring Rows

Seniorpass
WoD#1 

3 sets of:
5 "Slow Touch and Go" Deadlifts @ low to medium weights (alternative: With KB)
Rest 60s between rounds

WoD #2
In Pairs (One works/one rests)  
15 minute AMRAP:
Share each exercise 50:50 (8 reps each)

20m Sled Push (Rx 10-20kg)
16 Pushups
16 Weighted Box Step Ups (with KB) (4-12kg to 30-45cm)
16 SDHP with KB (4-12kg)