Lördag 3 februari 2018

WoD#1:

4-4-4-4 Hang Cleans @ 40-50-60-70% 1RM (Squat or Power)
Rest 60-90s beteween rounds

WoD#2:

6 Rounds for time of:

10 deadlifts @ 50% 1RM (RX 80/60kg)
10 wall-ball shots (Rx 9/6kg)
10-calorie row (or Airbike)
10 handstand push-ups (or 20 Pushups)

Every 2 minutes stop and do 20 DU or 20 Mountain Climbers

Time Cap: 18 minutes

Nybörjarepass

WoD#1:

5-5-5 @ Hang Clean with low to medium weights
Rest 60-90s  between each set.

WoD#2:

5 rounds of: 

10 deadlifts @ (30-60kg)
10 wall-ball shots (4-6kg)
10-calorie row (or Airbike)
10 hand release push-ups

Stop every 2 minutes and perform 20 Mountain Climbers or 20 DU

Time Cap: 15 minutes