Tisdag 16 april 2019

 

WoD #1

3 Rounds of

5 Front Squats @ 75% 1RM
Rest 30s
50 Double Unders OR 100 Single Unders
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups
Body Blasters OR Muscle Ups (Bar or Ring)
Weighted Box Stepups with One KB or DB (x 2, dvs 1 per leg) (Rx 32/20kg)

Time Cap 20 minutes

Nybörjarpass

WoD #1

5-5-5 Front Squats Start Light and Build up to Medium/Heavy Weight
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
7-6-5-4-3-2-1 Reps of:
Handstand Pushups Or Shoulder to Overhead @ (15-40kg)
Body Blasters OR Burpee Box Jumpovers
Weighted Box Stepups x 2 (1 per leg) (8-20kg)

Time Cap 17 minutes

Seniorpass

WoD #1

Hang Clean Techniqe at low weights

WoD#2:
6 Rounds of:
8 Shoulder Press @ (6-20kg)
8 Knee Raises OR Situps
8 Weighted Box Stepups  (4 per leg) (4-12kg KB)