Söndag 10 september 2017

WoD #1:

3-3-3-3-3 Squat or Power Snatch @ 40-50-60-70-80-90% 1RM (Performance: Squat Snatch, Fitness: Power Snatch)
Rest 30-90 seconds between every LIFT (longer rest as lifts gets heavier)

WoD#2:

3 rounds for time of:

15 Sumo Deadlift Highpulls (Rx 24/16kg KB)
15 Box Jumps
15 Back Extensions
15 Ring Pushups
Run 400m (OR Row 400m)

Time Cap 15 minutes

Nybörjarpass

WoD #1:

15 minutes of Power Snatch technique training at low weights 

WoD#2:

3 rounds for time of:

12 Sumo Deadlift Highpulls (8-16kg KB)
12 Box Jumps
12 Back Extensions
12 Ring Pushups
Run 300m (OR Row 300m)

Time Cap 15 minutes

Familjpass

WoD #1:

15 minutes of Snatch technique training with stick

WoD#2:

3 rounds for time of:

12 Sumo Deadlift Highpulls (4-12kg KB)
12 Box Jumps (30.45cm)
12 Situps
12 Pushups
Run 300m (OR Row 300m)

Time Cap 15 minutes