Söndag 23 juni 2019

WoD#1

5-5-5-5 Dead Lifts "Touch and Go" @ Increasing weights (eg 50-60-70-80% 1RM)
Rest 60-90s between rounds

WoD #2: For Time
First: "Cash In" 100 DU (Scaled: 200 SU)
Then:
3 Rounds
4 Heavy Squat Cleans @ 80% 1RM Squat Clean (Rx 80/55kg)
16 Box Jumps (Rx 60/50cm)
4 Rope Climbs (Advanced 2 Legless, Scaled 6 Down and Ups)
16 Toes2Bar (Scaled: 16 V Ups)
Finish with: "Cash Out": 100 DU or 200 SU 
Time Cap 24 minutes

Nybörjarpass

WoD#1
3 Rounds of:
5-5-5 Dead Lifts: Start at a medium weight and increase if able.

WoD #2: For Time
First: "Cash In" 100 Single Unders OR 50 SU
Then:
3 Rounds
4 Power Cleans @ 20-40kg
12 Box Jumps (30-50cm)
4 Down and Ups or 2 Rope Climbs
12 Toes 2 Bar or 12 V Ups
Finish with: "Cash Out": 100 Single Unders OR 50 SU

Time Cap 18 minutes

Kidspass

WoD#1
3 Rounds of:
5-5-5 Dead Lifts Low weights (6-25kg)

WoD #2: For Time
First: "Cash In" 60 Single Unders
Then:
3 Rounds
10 Ryska KB Swings (4-12kg)
10 Box Jumps (30-50cm)
10 Situps
2 Rope Climbs or 4 Down and Ups
Finish with: "Cash Out": 60 Single Unders

Time Cap 15 minutes