Söndag 17 februari 2019

WoD#1

5-4-3-2-1-1 Bench Press 
Start at a low to medium weight and build up to a heavy single lift (1RM)
Rest 60-90s between sets

WoD #2:

6 Rounds
6 Handstand Pushups (Scaled: Hand Release Pushups Advanced: Strict HSPU)
6 Weighted Lunges (Rx 60/40kg) 
6 Weighted Back Extensions (20/10kg)
6 Power Cleans @ ca 60% 1RM (Rx 60/40kg)
6 Vups

Time Cap 20 minutes

 
Nybörjare Pass

WoD#1
5-5-5 Bench Press - start at a medium to light weight and try to increase each round.

WoD#2
6 Rounds
6 Handstand Pushups OR Hand Release Pushups
6 Weighted Lunges (15-40 KG) 
6 Weighted Back Extensions (5-10kg)
6 Power Cleans (15-40kg)

Time Cap 18 minutes

Kidspass

WoD#1: Team of 2

6 Rounds of:
Age in Calories Row (Max 12 calories)
10 Pushups
Swap after each round (3 rounds each)

WoD#2: Team of 2 
3 rounds each of 
8 burpees
8 Ring Rows

Swap after each round.

WoD #3: 6 min AMRAP 
Share
First: 60 Russian KB Swings (4-12kg): Swap after 10 Swings
Then: Amrap situps in remaining time (Swap after 10 situps)