Tisdag 20 augusti 2019

WoD#1
Handstand Practice
Against wall/Freestanding/Feet on Box

10 min Time Cap

WoD#2 "Hoover Dam" 30 Minutes
3 Rounds in Pairs (Share)

2:00 Row

Rest 30 sec

2:00 Airbike/Ski OR Burpees

    Rest 30 sec

2:00 Box Jumps (60/50cm) (Advanced: 75/60cm/Scaled: Box Stepups)

    Rest 30 sec

2:00 Russian KbS (24/16kg) (Advanced: 32/24kg)

    Rest 30 sec
Goal: 500+ Reps

Extra Credit

4 Rounds for Quality

12 Single Leg Glute Bridges (ea/s)

12 Side Plank Clamshells (ea/s)

12 Banded External Shoulder Rotations (ea/s)

Nybörjarpass

WoD#1
Handstand Practice
Against wall/Feet on Box OR Piked Plank

10 min Time Cap

WoD#2 "Hoover Dam" 20 Minutes
2 Rounds

2:00 Row

Rest 30 sec

2:00 Airbike/Ski OR Bodybuilders

    Rest 30 sec

2:00 Box Stepups (30-45cm)

    Rest 30 sec

2:00 Russian KbS (8-16kg)

    Rest 30 sec

Seniorpass

WoD#1
Accumulate: 2 minute "Plankan" + 1 minute sideplank per side
(Kan delas upp)

10 min Time Cap

WoD#2 "Hoover Dam" 18 Minutes
3 Rounds

1:00 Row

Rest 30 sec

1:00 Airbike/Ski OR Bodybuilders

    Rest 30 sec

1:00 Box Stepups (30-45cm)

    Rest 30 sec

1:00 Russian KbS (4-12kg)

    Rest 30 sec