Söndag 17 juni 2018

WoD #1:
3-3-3-3-3  Hang Snatch @ 40-50-60-70-80% 1RM
Rest 60-90 seconds between sets (longer as they get heavier)
OBS: Only increase weight if technique is good!!

WoD#2

Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  50% 1RM (Rx 50/30kg) x (20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

1 min rest

Toes to Bar 8x (20s work + 10s rest) (OR V Ups)

Addera antalet reps från sämsta varvet på resp övning för att få en summa

Nybörjarpass

WoD #1:
5-5-5 Hang Snatch @ Light to medium weights
Rest 60 seconds between sets 
OBS: Only increase weight if technique is good!!

WoD#2

Tabatas

Double Unders or Single Unders 8x (20s work + 10s rest)

1 min rest

Power Cleans @  (20-30kg) x 8x(20s work + 10s rest)

1 min rest

Push ups 8x (20s work + 10s rest)

 

Addera antalet reps från sämsta varvet på resp övning för att få en summa