Måndag 18 juni 2018

WoD #1:

5-4-3-1-1-1 Squat Cleans  @
50-60-70-80-90-100% 1RM 
Rest 60-90s between Sets

WoD#2:

"Hell's Bells" - 4 rounds for time (Rx 24/16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB

Nybörjarepass

WoD #1:

3-3-3-3 Power Cleans
Start at 20-30kg and increase each round if technique is good.
Rest 60s between rounds

WoD#2:

3 rounds for time (8-16kg Kettlebells)

12 KB Swings
Run 100M with KB
12 KB Cleans (6+6)
Run 100M with KB
12 Goblet Squats 
Run 100M with KB
12 KB Push Press (6+6)
Run 100M without KB