Lördag 14 september 2019

WoD#1: Front Squat (Level Method Test)
Within 20 minutes (including build up)
Find your 
8RM Front Squat (Yellow)
5RM Front Squat (Orange)
3RM Front Squat (Blue)
1RM Front Squat (Purple and above)

WoD#2: Kettlebell Test (Level Method Test)

5 minutes Russian KB Swing (Yellow)
10 minutes Russian KB Swing (Orange/Blue)
10 minutes 1 arm Russian KB Swing (Purple/Brown)
10 minutes 1 arm Russian KB Snatch (Black/Red)

Nybörjarpass

WoD#1

5 x 5 Front Squats @ Low to medium weights

WoD#2: 12 Min AMRAP

15 Air Squats

12 Deadlift  (30-60kg)

9 Box Push-ups

Extra Credit

3:00 - 5:00  Each

Pigeon   (ea/s)

Cobra Pose

Child’s Pose