Tisdag 17 september 2019

WoD#1
UpperBody Push (Level Method Test)

Max Pushups (Yellow and Orange)
Tabata Pushups (Blue)
Max 1RM Strict Press (Purple)
Max Strict HSPU (Brown/Black)
Max 1RM Strict Press (Red)

WoD#2
Squat Endurance (Level Method)
Airsquats in 1 minute or 1 set (White and Yellow)
Tabata Airsquats (Orange)
16 Weighted Split Squats with DB OR KB in each hand (Blue and Purple)
20 Backsquats unbroken (Brown to Red)

WoD#3: (Optional)
500m Row for time

Alternative Pass (for those who do not want to do the testing)

WoD#1
Within 12 minutes build to a heavy set of:
5 Strict Press
OR
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2
Within 12 minutes build to a heavy set of:
12 Back Squats
OR
3 x 10 Back Squats at a medium weight
Rest 90-120s between sets

WoD#3:
500m Row for time

Extra Credit

2:00 - 3:00   each

Quad Smash   R

Couch Stretch    R

Quad Smash    L

Couch Stretch    L

Barbell Shoulder Shear  (ea/s)

Nybörjarpass

WoD#1
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2

3 x 10 Back Squats at a light to medium weight
Rest 90-120s between sets

WoD#3:
500m Row OR Ski for time

Seniorpass

Warm Up: Rowing Golf

Seniorpass

WoD#1
5 x 5 Strict Press at a medium weight
Rest 90-120s between sets

WoD#2

Tabata Airsquat

WoD#3:
2000m Row for time swap after 2 minutes