Söndag 19 augusti 2018

WoD#1:

5-5-5-5 "Touch and Go" Squat Snatch @  50-60-70-80% 1RM (Scale/alternative: Power Snatch)
Rest 60-90s between sets

WoD#2:

AMRAP/Ladder in 15 min of:

1 Thruster @ 50% 1RM Thruster (Rx 50/35kg)
1 Pullup
30 Double Unders or 60 Single Unders

2 Thrusters
2 Pullups
30 Double Unders or 60 Single Unders

3 Thrusters
3 Pullups
30 Double Unders 60 Single Unders

...4/4/30 , 5/5/30, 6/6/30,....etc

Nybörjarpass

WoD#1:

15 min Snatch Technique training with low weights (6-20kg)

WoD#2:

AMRAP/Ladder in 12 min of:

1 Thruster @ (15-30kg)
1 Ring Row
10 Single Unders

2 Thrusters
2 Ring Rows
20 Single Unders

3 Thrusters
3 Ring Rows
30 Single Unders

...4/4/40, 5/5/50, 6/6/60,....etc

Kidspass

WoD#1

AMRAP 12min:
6 Ring Rows
6 Pushups
6 Airsquats
One works, one rests. Swap after each round

WoD#1

AMRAP 12min:
12 Burpees
12 Situps
12 Calories Row
One works, one rests. Share each exercise (6 each)