Onsdag 7 februari 2018

WoD#1

5 rounds of:

3 hang power cleans
2 hang squat cleans @ 50-60-70-80-85% 1RM
1 front squat

The rounds start on every other minute (00:00, 02:00 ...)

 

WoD#2

A.
For time:
500m row + 20 burpees
Time cap: 4 min

B.
AMRAP in 4 min of:
8 Russian KB swings (Rx 32/20 kg)
12 V-ups

C.
4-3-2-1 reps of:
Rope climbs (scaled: down & ups)
Wall walks (scaled: inch worms)
Time cap: 4 min

D.
AMRAP ring dips in 4 min.
Every time you break: 12 situps

 

Ca 2 min vila mellan A, B, C och D.

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Nybörjarpass:

 

WoD#1

Teknikträning: power cleans & squat cleans

3 rounds of:

3 hang power cleans
2 hang squat cleans @ 50-60-70% 1RM
1 front squat

The rounds start on every other minute (00:00, 02:00, 04:00)

 

WoD#2

A.
For time:
500m row + 15 burpees
Time cap: 4 min

B.
AMRAP in 4 min of:
8 Russian KB swings (12-20 kg)
12 V-ups

C.
4-3-2-1 reps of:
Rope climbs (scaled: down & ups)
Wall walks (scaled: inch worms)
Time cap: 4 min

D.
AMRAP ring dips in 4 min.
Every time you break: 12 situps

 

Ca 2 min vila mellan A, B, C och D.