Torsdag 13 juli 2019

WoD #1

3 Rounds of

5-5-5-5 Dead Lifts. Controlled Touch and Go.
Start at a medium weight (ca 40% 1RM) and build up to a heavy last set (ca 70% 1RM)

Rest 60-90s between Rounds 

WoD#2

For Time

Run 200m
15 Thrusters (Advanced 50/35kg, Intermediate 40/25kg)
Run 200m
15 OH Squats (Advanced 50/35kg, Intermediate 40/25kg)
Run 200m
15 Kettlebell Swings (Advanced 32/24kg, Intermediate 24/16kg)
Run 200m
15 Toes 2 Bar
Run 200m
...and back (Toes 2 Bar, run, KBS, run, FS, run, thrusters, run)

Time Cap 24 minutes

Nybörjarpass

WoD #1

5-5-5-5 Dead Lifts (Start light and build up)
Rest 60s between Rounds 

WoD#2

For Time

Run 100m
10 Thrusters (15-25kg)
Run 100m
10 Front Squats @  (15-25kg)
Run 100m
10 Kettlebell Swings (8-16kg)
Run 100m
10 Toes 2 Bar or Knee Raises Or V Ups
Run 100m
...and back (Toes 2 Bar, run, KBS, run, OHS, run, thrusters, run)

Time Cap: 17 minutes.