Måndag 25 juni 2018

WoD#1:
EMOTM 8 Minutes
1 Power Clean+1 Hang Clean+1 Front Squat+1 Split Jerk @ 70% 1RM Clean (Rx 80/55kg)

WoD #2:

16 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
GHD Situps (Advanced: Weighted with Medicine Ball) OR Weighted BF Situps
6m Bear Crawls (Advanced 2m HS Walks)
Ring Dips
Chest2Bar Pullups (OR Pullups)
(Advanced: Ring Muscle Ups instead of Ring Dips and Pullups) 

Nybörjarpass

WoD#1:

3-3-3-3 Clean and Jerk @ light to medium weights

Rest 60s between sets. Increase with good technique if able.

WoD #2:

14 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
GHD Situps OR Weighted BF Situps
5m Bear Crawls
Ring Dips
Pullups