Tisdag 11 september 2018

WoD#1.
4 Rounds of: 
10 Deadlifts @ 60% 1RM (Rx 120/80kg)
10 Broad Jumps (Rx 2m/1.8m)
Rest exactly 60s between rounds
 Time Cap 10 minutes

WoD#2.
3 Rounds for time:

21 Power Cleans @ 60% 1RM (Rx 60/40kg)
15 Weighted Back Extensions (Rx 15/10kg)
9 Toes 2 Bar

15 Power Cleans @ 60% 1RM (Rx 60/40kg)
9 Weighted Back Extensions (Rx 15/10kg)
21 Toes 2 Bar

9 Power Cleans @ 60% 1RM (Rx 60/40kg)
21 Weighted Back Extensions (Rx 15/10kg)
15 Toes 2 Bar

Time Cap 21 minutes

Nybörjarepass

WoD#1.  
5-5-5 Deadlift @ Increasing Weights 

WoD#2. 

5 Rounds for time:

10 Power Cleans (20-40kg)
10 Back Extensions 
10 Toes 2 Bar OR Knee Raises

Time Cap 15 minutes

Seniorpass

WoD#1.  
5-5-5 Deadlift @ Increasing Weights 

WoD#2. 

5 Rounds for time:

10 Power Cleans (10-30kg)
10 Back Extensions 
10 Knee Raises

Time Cap 15 minutes