Lördag 16 februari 2019

WoD#1

5-5-5-5 Shoulder Press
Start light (ca 40%) and build up to a heavy last set (ca 70-80% 1RM)

Rest 60-90s between sets

WoD#2

"Whitten"

3 rounds for time of:
22 Kettlebell swings (Rx 32/20kg)
22 Box jump (Rx 60/50cm)
Run 400 meters
22 Burpees
22 Wall ball shots (Rx 9/6kg)

Time Cap 25 minutes



Team Nybörjarpass

Pair WoD
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3 rounds for time of:
22 Kettlebell swings (12-24kg)
22 Box jump (30-60cm)
Run 400 meters together with Med Ball
22 Burpees
22 Wall ball shots (4-8kg)

Time Cap 25 minutes