Tisdag 19 mars 2019

WoD#1

3-3-3-3-3 Push Jerk - Start at a medium to light weight (ca 40% 1RM) and build up to a heavy last set (ca 80% 1RM) as long as  form/technique is good.

WoD#2

Cash In: Run 400m

4 rounds for Time:
20 Airsquats
20 Kettlebell Swings (Rx 24/16kg)
20 Box Jumpovers
20 Push Ups

Cash Out: Run 400m

Time Cap 24 minutes

Nybörjarpass

WoD#1

3-3-3-3- Push Jerk @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2

Cash In: Run 200m

4 rounds for Time:
16 Airsquats
16 Kettlebell Swings (8-16kg)
16 Box Jumpovers
16 Push Ups

Cash Out: Run 200m

Time Cap 20 minutes

Seniorpass

WoD#1

5-5-5 Shoulder Press @ Low to medium weights (start with bar)
Extra Focus on Form/Technique, not weight.

WoD#2
4 rounds for Time:
12/10 cal Row
10 Back Extensions OR Back Raises
10 Thrusters (10-20kg) OR Push Press
10 Sit Ups

Time Cap 16 minutes