Söndag 5 maj 2019

WoD#1

2-2-2-4 Turkish Getups @ 50-60-70-80% 1RM

WoD#2
17 min AMRAP (Outside)

5 Tyre Flips
10 Kettlebell OR DB Snatches (Rx 24/16kg) 
10 Jumping Airsquats
20m Sled Push (Rx 60/40kg)
Run 100m

Nybörjarpass

WoD#1

2-2-2-2 Turkish Getups (light weights)

WoD#2
15 min AMRAP (Outside)

5 Tyre Flips (Can lift the heavier tyres in pairs)
10 Kettlebell Swings (8-16kg) 
10 Jumping Airsquats
20m Sled Push (Rx 40/20kg)
Run 100m

Kidspass

WoD#1

Hang Cleans - Teknik (Stick or 6/10/15kg Bar)
ca 12 minutes

WoD#2
12 min AMRAP

5 Tyre Flips (small tyres) (Can lift the slightly heavier tyres in pairs for those who are a bit older)
10 Ryska Kettlebell Swings (4-8kg) 
10 Jumping Airsquats
20m Sled Push (5-15 kg)
Run 100m