Söndag 22 september 2019

Sundays Tests
1. Rowing  (30 minutes)
10, 15, or 20 minutes Rowing for Max meters

2. 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)

WoD For those not testing:

3 Rounds
1 Minute at each station

1) Wallballs 20/14

2) Double-unders

3) Toes to Bar

4) Hang Power 

Cleans  75/55

5) Airbike or Ski or Burpees

1 min Rest

WoD #2: Flexibility (optional)
1. Up to 5 minutes Bottom Squat Hold
2. 3 sets of 5 Wallsquats - test how close to the wall you can come with stick in OHS Position

Nybörjarpass

WoD#1

3 Rounds

1) Wallballs (6/4kg)

2) Single-unders

3) Hanging Knee Raises

4) Hang Power  Cleans  (25/15kg)

5) Airbike/Ski/Row

1 min Rest

WoD #2: Flexibility
1. Up to 5 minutes Bottom Squat Hold (assisted if needed - hold onto something)
2. 3 sets of 5 Wallsquats - test how close to the wall you can do 5 airsquats)

Kids Pass
Warmup
“Smack” (5)
Stand apart so partners are not touching each other (approx 2-3 ft away), they may only make contact with the palms of their hands. The objective is to throw your partner off balance. If you get off balance and move your foot, your partner gains a point. Most points wins.

WoD#1

3 Rounds

1) Airsquats

2) Single-unders

3) Situps

4) Russian KB Swings  (4-12kg)

5) Ski OR Row

1 min Rest

WoD #2
AMRAP Jagarställning