Tisdag 6 februari 2018

WoD#1

On the minute for 12 min:

Min 1: Max rep strict shoulder press @ 75% 1RM
Min 2: Max rep strict pullups
Min 3: Max time L-sit (scaled: 1 or 2 knees tucked)
Min 4: Rest

WoD#2

21-15-9 reps for time of:

KB/DB clean & jerk (Rx 32/20 kg)
Toes-to-bar (scaled: hanging knee raises)

Timecap: 10 min

WoD#3

21-15-9 reps for time of:

OH Squats (Rx 43/29 kg)
Back extensions (Rx 15/10 kg)

Timecap: 10 min

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Nybörjarpass

WoD#1

5-5-5 shoulder press @ 40-50-60% 1RM

After each set of shoulder presses, complete 5 reps of slow negative pullups.
Then rest 60s.


WoD#2

21-15-9 reps for time of:

KB/DB clean & jerk (8-16 kg)
Toes-to-bar (scaled: hanging knee raises)

Timecap: 10 min


WoD#3

21-15-9 reps for time of:

OH Squats (10-30 kg) (Scaled: front squats)
Back extensions

Timecap: 10 min

 

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Seniorpass:

 

Wod 1:

3x

5 DeadLift
rest 20 s
5 box jumps (or step up).

Rest 60 s between rounds.

Increase weight if possible with good technique.

Wod 2:

5 rounds of:

8 KB swing
6 Wallballs
4 Back extension (alt superman on floor)
2 burpees