Onsdag 10 juli 2019

WoD#1

2-2-2-2-2 Turkish Getups (1 per arm) @ 40-55-70-85-100% 1RM
Rest 60s between sets

WoD#2:

4 rounds for time with 2 Kettlebells OR 2 DB's
10 KB Cleans
Farmers Carry 60M with KB's
10 KB Front Squats 
Farmers Carry 60M with KB's
10 KB Push Press
Farmers Carry 60M with KB's
(Rx 16/12kg OR 15/10kg, Advanced: 24/16kg OR 22,5/15kg) 

Time Cap 24 minutes

Nybörjarpass

WoD#1

2-2-2-2 Turkish Getups (1 per arm) @ Low weights
Rest 60s between sets

WoD#2: 

3 rounds for time with same Kettlebell (8-16kg)

12 KB Swings
Run 100M with KB
12 KB Cleans (6 per arm)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6 per arm)
Run 100M without KB

Time Cap 21 minutes