Tisdag 12 mars 2019

WoD#1
4 Rounds of:
5 Bench Press @ 70% 1RM
Rest 30s
5 Heavy Wtd Pullups (50-60% 1RM) OR Strict Pullups OR Negatives
Rest 60s between Rounds

WoD#2

Cash in: 100 DU or 200 SU

Then 3 rounds of:

20 Wall Balls (Rx 9/6kg)
20 Kettlebell Swings (Rx 24/16 kg)
20 V Ups
20 Push Press (Rx 35/25kg)

Cash out: 100 DU or 200 SU
Time Cap: 20 minutes


Nybörjarepass

WoD#1

5-5-5 Bench Press @ Start at medium weight (50% 1RM) and increase each set if possible

WoD#2

Cash in: 100 SU or 50 DU

Then 4 rounds of:

12 Wall Balls (4-6kg)
12 Kettlebell Swings (8-16 kg)
12 V Ups
12 Push Press (Rx 15-25kg)

Cash out: 100 SU or 50 DU
Time Cap: 15 minutes

Seniorpass

WoD#1
3 Rounds of:
5 Bench Press
Rest 30s
5 Ring Rows
Rest 60s between Rounds

WoD#2

5 rounds of:

10 Wall Balls
10 Kettlebell Swings
10 Sit Ups
10 Push Press