Söndag 24 februari 2019

WoD#1
4 Rounds of
2 Turkish Getups (1 per arm)
10 KB Swings with same KB
Start with a light to medium weight Ca40-50% 1RM and Increase weight each round up to a heavy last round ca 90-100% 1RM
Rest 60s between rounds

WoD#2

15 minute AMRAP


5 Pushpress with DB or KB (Rx 2x22,5/2x15kg DB OR 24/16kg KB)
3 Burpees
1 Heavy Power Clean @ 80% 1RM (Rx 80/55kg)

Nybörjarpass

WoD#1
4 Rounds of
2 Turkish Getups (1 per arm)
10 KB Swings with same KB
Start light and increase weight each round as long as technique is good up to a medium weight
Rest 60s between rounds

WoD#2

12 minute AMRAP

5 Pushpress with 2 DB or 2 KB (2x5-15kg DB OR 2x 4-16kg KB)
3 Burpees
1 Power Clean (20-40kg)

Familjepass

WoD#1:
EMOTM 6 minutes
First: 20m Bear Crawl
Then 6 Situps

WoD#2:
EMOTM 6 minutes
First: 6 Burpees
Then 6 Pullups OR 6 Ring Rows

WoD#3:
EMOTM 6 minutes
First: 1 Rope climbs or 2 Down and Ups
Then 6 Pushups