Söndag 24 juni 2018

WoD#1

5-5-5-5 Dead Lifts "Touch and Go" @ 50-60-70-80% 1RM
Rest 60-90s between rounds

WoD #2: For Time
First: "Cash In" 100 DU or 200 SU
Then:
3 Rounds
4 Squat Cleans @ 70% 1RM Squat Clean (Rx 70/50kg)
16 Broad Jumps (Rx 180/150cm)
4 Rope Climbs OR 8 Down and Ups
16 Toes2Bar
Finish with: "Cash Out": 100 DU or 200 SU 
Time Cap 24 minutes

Nybörjarpass

WoD#1
3 Rounds of:
5-5-5 Dead Lifts: Start at a medium weight and increase if able.

WoD #2: For Time
First: "Cash In" 100 Single Unders OR 50 SU
Then:
3 Rounds
4 Power Cleans @ 20-40kg
12 Broad Jumps (100-150cm)
4 Down and Ups or 2 Rope Climbs
12 Toes 2 Bar or 12 V Ups
Finish with: "Cash Out": 100 Single Unders OR 50 SU

Time Cap 18 minutes