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Dagens pass – fredag 130118

Dagens pass – fredag 130118

Uppvärmning:

Ego CF Classic WU

Styrka/Teknik:

Dagens utmaning:

”Bad medicine”
Med medicinboll (9/6 kg) i händerna genom hela passet:
3 varv av:
25 shuttle runs
25 wallballs
25 cleans
25 overheadsquats

För varje gång bollen vilar på backen (även tappade wallballs) måste du göra 5 burpees innan du plockar upp den igen.

Börja med att göra 25 shuttle runs bärandes bollen på valfritt sätt. Starta med en hand mot väggen under chinsräcket, spring mot andra sidan och ta i väggen innan du vänder. Räkna en rep varje gång du tar i vägg, 25 ska avverkas.
Efter löpningen följer 25 wallballs, 25 frivändningar med bollen och 25 knäböj med bollen på raka armar ovanför huvudet.
För varje gång bollen tar i backen måste man alltså göra fem burpees innan man tar upp bollen igen och fortsätter.
Frivändningarna ska ta i backen, men direkt upp igen. Släpper man bollen i botten – burpees.

Gör tre varv så snabbt som möjligt.

Dagens utmaning – skalning:

Wallballs – Lägre vikt, lägre träffhöjd eller thruster med medicinboll
Clean – Lägre vikt
OHS – Lägre vikt

Stretch:

Fokus på fram-/baksida lår, säte, vader, axlar och rygg


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  1. Profilbild för Helena
    Helena

    Satan i gatan vad ni kämpade på lunchpasset! Imponerande och inspirerande! … Ha en härlig helg nu!