Måndag 17 juni 2019

WoD #1:

Find your Max Thruster (Within 12 minutes)

Example: 5-4-3-1-1-1-1 Thrusters  @
40-50-60-70-80-90-100% 1RM 
Rest 60-90s between Sets

WoD#2:

"Hell's Bells" - 4 rounds for time (Advanced: 32/20kg Intermediate 24/16kg Kettlebells, Scaled as needed but Max 16/12kg)

12 KB Swings
Run 100M with KB
12 KB Clean and Jerks (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 Russian Twists
Run 100M without KB

Time Cap: 24 Minutes

Nybörjarepass

WoD #1:

5-5-5-5 Thrusters
Start at Low weight and increase each round if technique is good.
Rest 60s between rounds

WoD#2:

3 rounds for time (8-16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB
Time Cap: 18 Minutes