Söndag 19 maj 2019

WoD#1

5-5-5 Weighted Pullups @ Start at a medium weight and build up to a heavy last set of 5 (70-80% 1RM)
OR 5-5-5 Negatives
Rest 60-90s between rounds

WoD#2

"Whitten"

Three rounds for time of:
22 Kettlebell swings (Rx 32/24kg)
22 Box jump
Run 400 meters
22 Burpees
22 Wall ball shots

Time Cap 24 minutes
(Advanced: 5 Rounds No Time Cap)

Nybörjarpass

WoD#1

5-5-5 Strict, Weighted OR Negative Pullups
Rest 60-90 seconds between rounds

WoD#2

Three rounds for time of:
15 Kettlebell swings (12-20kg)
15 Box jumps (30-45cm)
Run 400 meters
15 Burpees
15 Wall ball shots (4-6kg)

Time Cap 21 minutes

Kidspass

WoD#1

3 Rounds of: 
8 Push Ups
Rest 30s
8 Ring Rows
Rest 30s between rounds

WoD#2
12 min AMRAP (Outside)

4 Tyre Flips (small tyres or in pairs omn the medium-heavy tyres)
8 Push Press (4 per arm) with Kettlebell (4-8kg) OR Dumbbells (5-10kg) 
12 Mountain Climbers
20 m Sled Push (0-20kg)
Run 100m