Måndag 3 september 2018

WoD#1:
5 Rounds of:
3 Power Cleans
2 Squat Cleans
1 Cluster (Sq. Clean + Thruster)
@ ca 70% 1RM Power Clean
(Rx 75/50kg)

Rest 60s between rounds

WoD #2:

17 Min AMRAP

10 Ring Rows
10 Thrusters (Rx 40/25kg)
10 V Ups
50m Farmer's Carry (Rx KB 2x24/2x16kg OR Dumbells) 

Nybörjarpass

WoD#1:
5 Rounds of:
5 Thrusters - Start light and build up if technique is good.

Rest 60s between rounds

WoD #2:

15 Min AMRAP

8 Ring Rows
8 Thrusters (15-30kg)
8 V Ups
40m Farmer's Carry (2 Kettlebells OR Dumbells)