Tisdag 24 september 2019

WoD#1

LM Test: Aerobic Power Intervals (17 minutes)

White/Orange
3 Rounds
1 Min Wallballs (6/4kg)
1 Min Russian Kettlebell Swings (16/8kg)
1 Min Box Stepups (50/40cm)
1 Min Pushpress 25/17.5kg
1 Min Bodybuilders

Rest 1 min between rounds

Blue and above
3 Rounds
1 Min Wallballs (9/6kg)
1 Min Hang Power Cleans (35/25kg)
1 Min Box Jumps (60/50cm) with stepdown
1 Min Pushpress (35/25kg)
1 Min Burpees

Rest 1 min between rounds

Alternative WoD for those not testing:

WoD#1: Partner WoD

25 Min AMRAP

2k Row OR Ski

Then

3-6-9-12-15-18... 
Hang Powerclean  42.5/30 kg
Toes to Bar
5x 10m Shuttle run

One partner works at a time, each partner does 3, 6, 9 etc

Extra Credit

Accumulate for Quality

3:00 (ea/s)  One-arm Waiter Hold

30  Scap Pull-ups 2222

3:00  Cobra Stretch

Nybörjarpass

20 Min AMRAP

1.5k Row OR Ski

Then

3-6-9-12-15-18... 
Hang Powerclean  25/15 kg
Hanging Knee Raises
5x 10m Shuttle run

One partner works at a time, each partner does 3, 6, 9 etc

Seniorpass

20 Min AMRAP

1k Row OR Ski

Then

15 Min AMRAP 
10 Russian KB Swings
10 Situps
6x 10m Shuttle run or Walk

One partner works at a time