Söndag 1 september 2019

WoD#1
Within 12 minutes:
Build to a Heavy Set of 3 Deadlifts
Advanced 1.1.1 (Heavy Set of 3 with 10s rest between)
Scaled: 5-7 sets of 5 DL at medium weights
Rest ca 90s between sets

 

WoD#2 "Back it Up"

10 Deadlifts    Rx 100/70kg Advanced 115/85kg

10 Box Jumps Rx 60/50cm Scaled: 45/30cm OR Box Stepups

15 Deadlifts 

20 Box Jumps 

20 Deadlifts 

30 Box Jumps 

20 Deadlifts 

20 Box Jumps 

15 Deadlifts 

10 Box Jumps 

10 Deadlifts

Time Cap 20 minutes
Goal: Under 15 minutes

Extra Credit

Spend 2-4 minutes on Each

Trap Scrub   (ea/s)

Ham Smash & Floss (ea/s)

T-Spine Roller Smash

Nybörjarpass

WoD#1
 5 sets of 5 Deadlifts at medium weights
Rest ca 90s between sets

 

WoD#2 "Back it Up"

10 Deadlifts    42,5/30kg

10 Box Stepups 45/30cm

15 Deadlifts 

20 Box Stepups

20 Deadlifts 

30 Box Stepups

20 Deadlifts 

20 Box Stepups

15 Deadlifts 

10 Box Stepups

10 Deadlifts

Time Cap 20 minutes

Kidspass

Warm Up

Dowel Duel & Run

Each partner stands facing each other on a bumper plate,  1 meter apart. Each holds one end of a stick. The goal is to either force partners to lose their grip, or fall off their plate.  Each minute, have partners switch hands -- after 2 minutes, run a 200m and come in to play for 2 more minutes. Keep track of points! 

WoD#1
10 minutes
Wall Handstand Hold Practice
(Advanced: Free HS Hold, Scaled Piked HS Hold with feet on floor or box)

WoD#2: 5 Rounds for Time of:

6 Ring Rows

6 Box Pushups

12 Abmat Situps

10m Bear Crawl

200m Run