Tisdag 5 mars 2019

WoD#1 

3-3-3-3-3 "Touch and Go" Squat Cleans @ Increasing weights 
Start at a low to medium weight ca 40% and build up to a heavy last set ca 80% 1RM
Rest 60-90s between sets

WoD#2

AMRAP 8 mins:
16 Back Extensions
12/10 Calorie Bike or Ski
8 Slam Balls over shoulder (Rx 50/30kg)

WoD#3

AMRAP 8 Minutes
10 Front Rack Weighted Lunges (Rx 50/35kg)
10 Pushups
10 Situps

Nybörjarepass

WoD#1 

5-5-5-5 Touch and Go Power Cleans. Start light and increase each set if able.
Rest 60-90s between sets

WoD#2

AMRAP 6 mins:
12 Back Extensions
10/8 Calorie Bike or Ski
8 Slam Balls over shoulder (Rx 50/30kg)

WoD#3

AMRAP 6 mins
8 Weighted Lunges (4-16kg KB)  
8 Pushups
8 Situps

Seniorpass

WoD#1 

5-5-5-5 Hang Power Cleans. Start light and increase each set if able.
Rest 60-90s between sets

WoD#2

AMRAP 6 mins:
12/10 Cal Row
10 Back Extensions or Supermans
8 Push Press @ 10-20kg

WoD#3

AMRAP 6 mins
8 Reverse Lunges
8 Pushups
8 Situps