Tisdag 4 juni 2019

WoD #1:
Advanced
4 Rounds of:
2 (1 per arm) Heavy Turkish Getups (ca 80-90% 1RM)
1 Legless OR L Sit Rope Climb
Rest 30s between exercises and rounds

Intermediate
4 Rounds of:
2 (1 per arm) Medium to Heavy Turkish Getups (ca 70-80% 1RM)
2 Rope Climbs
Rest 30s between exercises and rounds

Scaled
4 Rounds of:
2 (1 per arm) Medium to Light Turkish Getups (4-12kg)
2 Down and Ups OR 1 Rope Climb
Rest 30s between exercises and rounds

WoD#2:
Advanced:
15 Minute AMRAP/Ladder
1-2-3-4-5-6-7-8... Reps of:
Weighted GHD Situps (Rx 9/6kg)
Front Squats @ Medium Weight (Rx 65/45kg)
Burpee Box Jumpover (Rx 60/50cm)

Intermediate:
15 Minute AMRAP/Ladder
1-2-3-4-5-6-7-8... Reps of:
GHD Situps
Front Squats @ Medium Weight (Rx 50/35kg)
Burpees over Bar

Scaled:
15 Minute AMRAP/Ladder
1-2-3-4-5-6-7-8... Reps of:
Weighted Situps (5-10kg Weight)
Front Squats @ Medium to Low Weight (20-40kg)
Burpees over Bar

Nybörjarpass

WoD #1:
Rope Climb Teknik
Then
5 Rope Climbs or 10 Down and Ups for time

WoD#2: 
12 Minute AMRAP/Ladder
1-2-3-4-5-6-7-8... Reps of:
Weighted Situps (5-10kg Weight) OR GHD Situps
Front Squats @ Medium to Low Weight (15-30kg)
Burpees

Seniorpass

WoD #1:
4 Rounds of 2 TGU @ Low weights

WoD#2: 
12 Minute AMRAP/Ladder
1-2-3-4-5-6-7-8... Reps of:
Situps
Pushups
Goblet Squats
Box Step ups