Torsdag 18 januari 2018

WoD#1

Three rounds of:
5 Bench Press @ 75% 1RM Bench Press
Rest 20 seconds
5 Clap Pushups (Scale to Knees) 
Rest 60 seconds between rounds

WoD#2

5 rounds for time (with same Kettlebell)

2 Turkish Getups
30m Bottoms Up Kettlebell Carry (Change arms after 15m)
12 Russian Twists with KB
Row (or Cycle) 20/16 Calories
(Rx 24/16kg KB)
Time Cap 18 minutes

Nybörjarepass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time (with same Kettlebell)

2 Turkish Getups
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 Russian Twists with KB
Row (or Cycle) 16/12 Calories
(Rx 12/8kg KB)
Time Cap 16 minutes