Tisdag 11 juni 2019

WoD# 1: 7 minute AMRAP:

1 Bench Press (ca 65-70% 1RM BP: Advanced ca 75-80%, Scaled: as needed) 
1 GHD Situp (Advanced: WTD GHD, Scaled: Wtd Situp)
2 Bench Presses
2 Situps
then 3, 4, 5..

WoD# 2: 7 minute AMRAP:
3 Power Snatches @ 70% 1RM Power Snatch (Advanced: 3 Squat Snatches @ 70% 1RM, Scaled: Hang Power Snatch @ LMedium Weight 50-60% 1RM PS) 
6 Toes to Bar (Scaled: Knee Raises)
9 Box Jumps (Rx 60/50cm)

WoD# 3: 7 minute AMRAP:
1 Thrusters @ 50% 1RM Thruster (Rx 45/30kg, Advanced 50/35kg, Scaled: as needed) 
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Nybörjarpass

WoD# 1: 6 minute AMRAP:

1 Bench Press (60% 1RM BP)
1 GHD Situp OR Wtd Situps
2 Bench Presses
2 Situps
then 3, 4, 5..

WoD# 2: 6 minute AMRAP:
3 Power Cleans @ (20-40kg)
5 Toes to Bar or Knee Raises
7 Box Jumps (Rx 30-45cm)

WoD# 3: 6 minute AMRAP:
1 Thrusters @ (15-30kg)  
1 Burpees Over the Barbell
2 Thrusters
2 Burpees Over the Barbell
3 Thrusters
3 Burpees Over the Barbell
then 4, 5, 6...

Seniorpass

WoD# 1: 6 minute AMRAP:

6 Bench Press (60% 1RM BP)
6 Situps

WoD# 2: 6 minute AMRAP:
6 Hang Power Cleans @ (10-20kg)
6 Box Jumps OR Step Ups (Rx 30-45cm)

WoD# 3: 6 minute AMRAP:
6 Front Squats @ (15-30kg)  
6 Push Ups