Söndag 15 september 2019
WoD#1: Makeup Test (30 minutes)
Choose from one of the 9 tests we have done this week that you have missed or want to do again!
WoD#2 LM Test: Flexibility (10 minutes)
Bottom of Squat Hold - from 30s up to 5 minutes
Wall Squat (in front of and close to wall) with stick - Blue to Brown
Black and Red - More advanced stretches (see MAP)
Pair WoD: 9/11/2001 WoD
32 HR Pushups
Then 9 Rounds
11 Ring Rows
11 Russian KBS 12/8kg
11 Box Step ups
11 Goblet Squats 12/8Kg
2001m Run (5x400m Run) OR Row - Shared.
Time Cap: 30 minutes
Bottom Of Squat Hold for time
Cone Reaction Game
Partners facing each other - place a cone/ rag/ something easy to grab
- Coach calls out “head, shoulders, knees, ankles, feet or CONE”
- When the coach yells cone then the two partners will try to grab the cone/object to see who has the better reaction time.
Hopprep: Single Unders
5-10-15-20-25-30-35-40 Unbroken SU
När man har klarade av en nivå (t.ex 5 SU) testa nästa nivå 10 sedan 15 osv.
Time Cap: 10 minutes
AMRAP 10 minutes
20m Bear Crawl
8 Ring Rows