Söndag 12 augusti 2018

WoD#1:
4 sets of
2 Shoulder Press + 2 Push Press + 2 Split Jerks @ 50-60-70-80% 1RM Shoulder Press
(Note: Do all 6 lifts in each set unbroken - do not put the bar down. Increase weight each set)

Rest 90s between sets

WoD#2

Every minute, on the minute, for 16 minutes (4 Rounds):
Minute 1 – 6 x 5m Bear Crawls
Minute 2 - 20 SDHP (24/16kg KB)
Minute 3 – 20 Jumping Airsquats
Minute 4 - 20 GHD Benchpress (Rx 15/10kg)

Scale number of Reps or Weight as require

Nybörjarpass

WoD#1:
5-5-5-5 Split Jerk @ low to medium weights. Increase if able with good technique maintained.
Rest 60-90s between sets

WoD#2

Every minute, on the minute, for 12 minutes (3 Rounds):
Minute 1 – 5 x 5m Bear Crawls
Minute 2 - 15 SDHP (8-16kg KB)
Minute 3 – 15 Airsquats
Minute 4 - 30s Plankan

Scale number of Reps or Weight as require