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Pass vecka 52

Publicerad Tuesday, December 18, 2018 10:10

Julafton-Annandag Jul
Stängt för pass.

 

Varje pass denna vecka kommer att vara rejäla genomkörare för hela kroppen, så  
om du endast kan träna ett pass så får du mycket för pengarna som jag brukar säga;) 

 

Torsdag 27 december

 

Detta pass kan göras med hantel för dig som vill träna utan skivstång.

 

Three AMRAPs in 16 minutes


AMRAP in 4 minutes
5 Hang Squat Snatch (60/40kg)
10 Bar-Facing Burpees


Rest 2 minutes


Then, AMRAP in 4 minutes
10 Power Cleans (60/40kg)

20 Pull-Ups


Rest 2 minutes


Then, AMRAP in 4 minutes
15 Box Jump-Overs (60/50)
30 Wall Ball Shots (9/6 kg)


Complete all three parts of the workout (“Jeremy Wise,” “Ben Wise,” and “Beau Wise”) with a running clock,

including the 2 minutes between each part.

Score is the total number of reps completed for all three parts.

 

Scaling

Rx weights are shown above
The “Scaled” version uses a 40/30 lb barbell
The “Elite” version uses a 82,5/60 lb barbell

 

 

Fredag 28 december


"12 days of Christmas"

1 Burpee
2 D-Ball over shoulder

3 D-Ball Push Press
4 TTB/HLR
5 Wall-Balls
6 Ring-Rows
7 Double-unders
8 Sit.ups
9 Box-jumps
10 Kettlebell Swings 24/16kg
11 D-Ball Thrusters
12 D-Ball Power Snatch (From ground to overhead without touching upper body)

 

Start with 1 burpee + 2 D-Ball over shoulder, then start from the begining with 

1 burpee + 2 D-Ball over shoulder + 3 D-Ball Push Press.
You have finnished the wod after 12 D-Ball Power Snatch.

 

Lördag 29 december
3D WOD.

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