Söndag 16 juni 2019

WoD #1:
3-3-3-3-3  Hang Clean @ increasing weights. Start lighter (ca 40% 1RM) and build up to a heavy last set ca 70-80% 1RM
Advanced: Hang Squat Cleans.

Rest 60-90 seconds between sets (longer as they get heavier)
OBS: Only increase weight if technique is good!!

WoD#2

4 min Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Row (Advanced Bike or Skierg) for calories 8x (20s work + 10s rest)

1 min rest

Toes to Bar 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Nybörjarpass

WoD #1:
5-5-5-5 Hang Cleans @ Light to medium weights
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

3 min Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  (20-30kg) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Situps 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Kidspass

WoD #1:
5-5-5-5 Hang Cleans @ Light weights (6-15kg Bar)
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

3 min Tabatas

Single Unders 8x (20s work + 10s rest)

1 min rest

Row @  (Calories) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Situps 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa