Tisdag 10 juli 2018

WoD#1

1-1-1-1-1-1-1-1 Clean & Jerk @ Increasing Weights
Start around 50% 1RM Clean & Jerk and build up to find today's Max (1RM) 
Rest 60-90s between lifts

Time Cap 12 minutes

WoD#2

In Pairs
4 min AMRAP
Double Unders (or Single Unders or Mountain Climbers) 
Swap every 20 Reps (40 SU/20 MC)

WoD#3

In Pairs
4 min AMRAP
Handstand Pushups (OR Medium-Heavy Shoulder Presses @ 60% 1RM: Rx 50/30kg)
Swap every 5 Reps

WoD#4

In Pairs
4 min AMRAP
Situps
Swap every 10 Reps

Nybörjarpass

WoD#1

15 minutes of Clean & Jerk technigue @ Low to medium Weights

Time Cap 12 minutes

WoD#2

In Pairs
3 min AMRAP
Mountain Climbers
Swap every 16 Reps

WoD#3

In Pairs
3 min AMRAP
Handstand Pushups (OR Medium-Heavy Shoulder Presses: 10-30kg)
Swap every 4 Reps

WoD#4

In Pairs
3 min AMRAP
Situps
Swap every 8 Reps