Söndag 17 mars 2019

WoD#1:

Within 10 minutes up find your 2RM (1 per arm) Turkish Getups with Bar
Start light and build up
Rest ca 60s between sets

WoD#2:

EMOTM 16 Minutes: 4 Rounds

15 deadlifts @ 50% 1RM (Rx 100/70kg)
15 wall-ball shots (Rx 9/6kg)
15/12 calorie row/bike/ski
15 Handstand push-ups OR Hand Release Pushups

OBS: Scale number of reps as needed.

Nybörjarpass

WoD#1:

2-2-2-2 Turkish Getups with Bar 

Start with a low weight (6-15kg Bar or even stick ) and increase each round ONLY if technique is good.

WoD#2:

EMOTM 12 Minutes: 3 Rounds

12 deadlifts @ (30-60kg)
12 wall-ball shots (4-6kg)
12/10 calorie row/bike/ski
12 Handstand push-ups OR Hand Release Pushups

Kidspass

WoD#1:

2-2-2-2 Turkish Getups with KB (4-8kg)

WoD#2:

15 Min AMRAP

10 Russian Kettlebell Swings @ (4-12kg)
10 Airsquats 
10 Calorie row 
10 Pushups