Tisdag 18 juni 2019

WoD #1 

5-5-5-5 "Touch and Go" Power Cleans @ Increasing weights (e.g. 40 up to 70-80% 1RM)
Advanced: Squat Cleans
Scaled: Hang Power Cleans
Rest 60-90s between sets

WoD#2:

Fight Gone Bad

Three rounds of:

1 min Wall Ball (Advanced: 10/8kg, Intermediate 9/6 kg to 3 m, Scaled 4-6kg)
1 min Sumo Deadlift High-Pull (Advanced: 45/30kg, Intermediate:35/25 kg)
1 min Box Jump (Advanced 60/50 cm, Intermediate 50/45cm)
1 min Push Press (Advanced: 45/30kg, Intermediate:35/25 kg)
1 min Row (Calories) Advanced: Bike or Skierg
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna. 

Nybörjarpass

WoD #1 

5-5-5-5 Hang Power Cleans @ Increasing Weights
Start light and increase weights each round if technique is good.
Rest 60-90s between sets

WoD#2:

Three rounds of:

1 min Wall Ball (4-6kg)
1 min Box Jump (30-45cm)
1 min Push Press (10-25kg Bar)
1 min Row (Calories)
1 min Rest 

Poäng ges för varje rep förutom i rodd där poäng ges för kalorier. Klockan stannas inte mellan stationerna.

Seniorpass

WoD #1 

5-5-5-5 Hang Power Cleans @ 10-30kg
Rest 60-90s between sets

WoD#2:

Three rounds of:

1 min Situps
1 min Box Jump OR Stepups
1 min Push Press (10-25kg Bar)
1 min Row (Calories)
1 min Rest