Lördag 16 mars 2019

WoD#1

3-3-3-3-3 OH Squat with 3 second pause in the bottom of each rep
@ 50-60-70-75-80% 1RM  (increase only if able to hold 3 seconds in bottom of squat each lift)
(Alternative: Front Squats with same weights)

WoD#2

AMRAP 15 Minutes:
20 Walking Lunges
Row/Bike/Ski 15 Calories
10 Pullups
5 Clean and Jerk @ 60% 1RM Jerk

Nybörjare Teampass

WoD #1: UGOIGO

Share in Pairs:

60 Calorie Row/Bike/Ski
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Sumo Deadlift Highpulls @ (12-24 kg KB)
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Toes to Bar/Knee Raises
20m Partner Wheelbarrow walk (skottkärra) 10m each
60 Slamballs over Shoulders (10-30kg)
20m Partner Wheelbarrow walk (skottkärra) 10m each

Time Cap 20 Minutes

WoD#2: 6 min AMRAP in teams of 3
#1 12 Situps
#2 Burpees
#3 Rest

Swap when #1 is finished 12 situps (1 goes to 2 to 3 and to 1)
Score is total burpees for team