Söndag 7 april 2019

WoD#1

Find your 3RM Deadlift "Slow touch and go"
E.g. 3-3-3-3-3 @ 40-50-60-70-80% 1RM
Rest 60-90s between sets


WoD#2

AMRAP 18 minutes

8 Slamballs over shoulder (Rx 50/30kg)
Run 200m
16 Alternate Dumbell or KB Snatch (8 per arm) (Rx 22,5/15kg)

Nybörjarpass

WoD#1

3-3-3-3 Deadlift @ Light to medium weights
Rest 60-90s between sets


WoD#2

AMRAP 12 minutes
6 Slamballs over Shoulder @ (10-40kg)
Run 200m
12 Alternate Dumbell or KB Snatch (6 per arm) (4-15kg)

Kidspass

WoD#1

Rope Climb Teknik ca 10 minutes


WoD#2: Pair WoD

Running Fran: AMRAP 12 minutes
Team Mate 1: Runs 200m
Team Mate 2: 1 Round of:
4 Ring Rows OR 4 Pullups
6 Pushups
8 Airsquats
Swap after each run/round