Söndag 9 augusti 2018

WoD #1:

3-3-3-3-3 Squat (or Power Snatch) 
@ 40-50-60-70-80% 1RM
Rest 30-45-60-75-90 seconds between every LIFT (longer rest as lifts gets heavier)
Time Cap: 20 minutes

WoD#2:

3 rounds for time of:

15 Sumo Deadlift Highpulls (Rx 32/24kg KB)
15 Box Jumps
15 Back Extensions
15 Handrelease Pushups
Run 400m (OR Row 400m)

Time Cap 15 minutes

Nybörjarpass

WoD #1:

20 minutes of Power Snatch technique training at low weights 

WoD#2:

3 rounds for time of:

12 Sumo Deadlift Highpulls (8-24kg KB)
12 Box Jumps (30-45cm)
12 Back Extensions
12 Handrelease Pushups
Run 300m (OR Row 300m)

Time Cap 15 minutes

Kidspass

WoD #1:

15 minutes of Snatch technique training with stick or 6-10kg bar

WoD#2:

3 rounds for time of:

12 Sumo Deadlift Highpulls (4-12kg KB)
12 Box Jumps (30.45cm)
12 Situps
12 Pushups
Run 300m (OR Row 300m)

Time Cap 15 minutes