Torsdag 12 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

Extra Credit

2:00-4:00 of Each

Pec Smash    (ea/s) 

Rotator Cuff Smash & Floss   (ea/s)

Forearm Smash   (ea/s)

Nybörjarpass

WoD#1

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