Tisdag 19 februari 2019

WoD#1
4 Rounds of 
5 Touch and Go Deadlifts @ ca 70% 1RM
40 DU or 80 SU
Rest 30s Between Sets

WoD#2
17 Minute AMRAP
2 Wall Climbs (OR 20s Plank) 
8 Box Jumps
12 Situps
16 KB eller DB Snatch (Rx 24/16kg KB or 22.5/15kg DB)

Nybörjarpass

WoD#1
5-5-5 Slow Touch & Go Deadlift (Start light and build up)
Rest 60-90s Between Sets

WoD#2
15 Minute AMRAP
1 Wall Climbs or (15s Plank)
6 Box Jumps
9 Situps
12 KB or DB Snatch (4-16kg KB or 5-15kg DB)

Seniorpass

WoD#1
2-2-2-2 Turkish Getups with Low Weights
Rest 60s Between Sets

WoD#2
16 Minute AMRAP
8 Ring Rows
8 DB eller KB Push Press (4 per arm) (With Light KB or DB)  
8 Box Jumps or Step Ups
8 Situps