Tisdag 14 maj 2019

WoD#1
3 Rounds of:
5 Back Squats @ 70% 1RM
Rest 20s
5 Strict Handstand Pushups (Advanced: 5 Deficit Strict HSPU)

Rest 60s between rounds

WoD#2:
Every Minute on the Minute
First: 6 Lateral Burpees over Bar
Rest of Minute: AMRAP Power Cleans (Rx 50/35kg)
Continue until completed 60 Power Cleans
Time Cap 8 Minutes

WoD#3:
Every Minute on the Minute 
First: 20 Double Unders OR 40 Single Unders OR 20 Mountain Climbers
Rest of Minute: AMRAP Weighted Situps (Rx 15/10kg) (Advanced GHD Situps)
Continue until completed 80 Situps
Time Cap 8 Minutes

Nybörjarpass

WoD#1
5-5-5-5 Back Squats (Start light and build up)
Rest 60-90s between rounds

WoD#2:
Every Minute on the Minute 6 minutes 
First: 6 Burpees
Rest of Minute: Max Number of Kettlebell Swings (Rx 8-16kg)

WoD#3:
Every Minute on the Minute 6 minutes 
First: 40 Single Unders OR 20 Mountain Climbers OR 20 Double Unders
Rest of Minute: Max number Situps

Seniorpass

WoD#1
5-5-5 Goblet or Front Squats (Light to medium weights)
Rest 60-90s between rounds

WoD#2:
Every Minute on the Minute 6 minutes 
First: 6 Pushups
Rest of Minute: 6 Kettlebell Swings (Rx 8-16kg)

WoD#3:
Every Minute on the Minute 6 minutes 
First: 6 Box Stepups
Then: 6 Situps