Tisdag 6 februari 2018
WoD#1
On the minute for 12 min:
Min 1: Max rep strict shoulder press @ 75% 1RM
Min 2: Max rep strict pullups
Min 3: Max time L-sit (scaled: 1 or 2 knees tucked)
Min 4: Rest
WoD#2
21-15-9 reps for time of:
KB/DB clean & jerk (Rx 32/20 kg)
Toes-to-bar (scaled: hanging knee raises)
Timecap: 10 min
WoD#3
21-15-9 reps for time of:
OH Squats (Rx 43/29 kg)
Back extensions (Rx 15/10 kg)
Timecap: 10 min
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Nybörjarpass
WoD#1
5-5-5 shoulder press @ 40-50-60% 1RM
After each set of shoulder presses, complete 5 reps of slow negative pullups.
Then rest 60s.
WoD#2
21-15-9 reps for time of:
KB/DB clean & jerk (8-16 kg)
Toes-to-bar (scaled: hanging knee raises)
Timecap: 10 min
WoD#3
21-15-9 reps for time of:
OH Squats (10-30 kg) (Scaled: front squats)
Back extensions
Timecap: 10 min
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Seniorpass:
Wod 1:
3x
5 DeadLift
rest 20 s
5 box jumps (or step up).
Rest 60 s between rounds.
Increase weight if possible with good technique.
Wod 2:
5 rounds of:
8 KB swing
6 Wallballs
4 Back extension (alt superman on floor)
2 burpees