Lördag 23 februari 2019

WoD#1 
4 minute Tabata: "Bottom to Bottom" Air Squats
Each squat starts at the bottom and finishes at the bottom.
The 10 seconds of rest each round is in the bottom of the air squat.

WoD#2
4-4-4-4-4 Back Squat @
Start light ca 40% 1RM and build up to a heavy last set ca 80% 1RM

WoD#3
AMRAP 12 Minutes:
10 Deadlifts @ 50% 1RM (Rx 100/70 kg)
10 Box Jumps (Rx 60/50cm)
10 Handstand Pushups (Scaled HR Pushups)

Nybörjare Teampass

Cash In: 20 Synchronised Partner Situps

Then: Share 8 Rounds of:
DT @ (15-40kg)
10 Deadlifts  
8 Hang Cleans
6 Push Press
and  Share 16 Rounds of:
4 Pullups OR Ring Rows
8 Pushups
12 Airsquats
(OBS: Partner 1 does 1 round of DT while Partner 2 does 2 rounds of Cindy at the same time! Not UGOIGO!! Swap when both are finished. Share so both do 4 rounds of DT and 8 rounds of Cindy)

Cash Out: 20 Synchronised Burpees