Söndag 11 mars 2018

WoD#1
Snatch Technique (15 minutes)
Squat or Power

WoD#2

Every 2 minutes for 16 mins (8 Rounds) complete:
6 Chest2bar Pullups or 9 Pullups or 12 Ring Rows +
6 Squat Snatches @ 60% 1RM (Rx 50/35kg) OR 9 Power Snatches 

Nybörjarpass
WoD#1
Power Snatch Technique (15 minutes)

WoD#2

Every 2 minutes for 12 mins (6 Rounds) complete:
6 Pullups or 9 Ring Rows +
6 Power Snatches (15-30kg)

Kidspass

WoD#1
Max Time Plankan

WoD#2
Max Time Pull Up Hang (From bar or Rings)

WoD#3
Snatch Technique med Stick (10 minutes)
Advanced: 6-10kg Bar

WoD#4: 8 Minute AMRAP
In Teams of 3:
#1 8 x 6m Shuttle Runs (Advanced 8x8m)
#2 Burpees
#3 Rest
Swap when 1 has completed Shuttle Runs. 
Team Score = Total Burpees in 8 minutes