Torsdag 29 augusti 2019

WoD#1

8-8-8 (per arm) Single-arm Db Press

(Build up to a heavy last set)

Rest 1:00 between sets and sides
Scaled/Alternative: 3 x 8 @ Lower to medium weight

WoD#2 "Mole Hill" 18 Min AMRAP:

10 One-arm KbSwing  (Rx 24/16kg) (Advanced: KB Snatch)

10m KB OH Walking Lunge (Scaled: 10m Front rack Walking lunges)

10 One-arm KbS

10m KB OH Walking Lunge

10 Burpee over KB

100m Shuttle Run (10x10m)

alternate  hand every round  & use the same hand for KbS & Walking Lunges
Goal: 5+ Rounds

Extra Credit

2:00 Row/Bike

3:00 Quad smash    (ea/side)

2:00 Row/Bike

3:00 Suprapatellar Smash & Floss   (ea/side)

2:00 Row/Bike

2:00 Couch Stretch   (ea/side)

Nybörjarpass

WoD#1

8-8-8 (per arm) Single-arm Db Press
@ Low to medium weight

Rest 1:00 between sets and sides

WoD#2 "Mole Hill"

10 One-arm KbSwing  (8-16kg) (OR Russian KB Swings)

10m Front rack Walking lunges

10 One-arm KbS (OR Russian KB Swings)

10m KB OH Walking Lunge

10 Bodybuilders over KB

100m Shuttle Run (10x10m)

alternate  hand every round  & use the same hand for KbS & Walking Lunges