Måndag 23 juli 2018

WoD#1
1 Hang Power Snatch + 1 Power Snatch + 1 Squat Snatch @ 40-50-60-70-80% 1RM

Rest 60-90s between Rounds

WoD#2

Par WoD - 17 min AMRAP:

2 Rope Climbs or 4 Down and Ups (at the same time partner does Double unders or Single Unders)
3 Wall Climbs (at the same time partner does Situps)
4 Body Blasters (at the same time partner does Kettlebell Swings Rx 16/12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does DU/SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.

Nybörjarpass

WoD#1
3-3-3-3 Power Snatch @ Low to medium weights

Rest 60s between Rounds

WoD#2

Par WoD - 15 min AMRAP:

1 Rope Climbs or 2 Down and Ups (at the same time partner does Double unders or Single Unders)
2 Wall Climbs (at the same time partner does Situps)
3 Body Blasters (at the same time partner does Kettlebell Swings 8-16kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does DU/SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.