Tisdag 2 april 2019

WoD#1

2-2-2-2-2 (1 per arm) Turkish Getup with Bar @ 40-60-80-90-100% 1RM

WoD#2
AMRAP 15 Minutes
Climb the ladder:
1 Thruster @ 50% 1RM Thrster (Rx 50/35kg)
1 Body Blaster or Muscle Up (Ring or Bar)
1 V Up
1 7m Shuttle Run

2 Thrusters
2 Body Blasters or 2 MU
2 V Ups
2 7m Shuttle Runs
3,4,5,6,7 and so on…

Nybörjarpass

WoD#1

2-2-2 (1 per arm) Turkish Getup with Bar
Start light 6-10kg and increase if possible

WoD#2
AMRAP 12 Minutes
Climb the ladder:

1 Thruster @ 20-40kg
1 Body Blaster
1 V Up
1 7m Shuttle Run

2 Thruster
2 Body Blasters
1 V Ups
1 7m Shuttle Runs

3,4,5,6,7 and so on…

Seniorpass

WoD#1

2-2-2 (1 per arm) Turkish Getup with Bar
Start light 6-10kg (OR Stick) and increase if possible

WoD#2
AMRAP 12 Minutes
Climb the ladder:

1 Front Squat @ 20-40kg
1 Ring Row
1 Situp
1 7m Shuttle Run OR Fast Walk

2 Front Squat
2 Ring Rows
2 Situps
2 7m Shuttle Runs

3,4,5,6,7 and so on…