Tisdag 19 september 2017

WoD#1
5 rounds of:
2 Turkish Getups (start at 50% 1RM and increase weight each round)
Rest 30s
10 KB Swings with same KB
Rest 30s between Rounds 

WoD#2

OTMEM 16 Minutes (8 Rounds)

Odd min: With same weight @ 70% 1RM Split Jerk (Rx 70/50kg)
6 Deadlifts
4 Power Cleans
2 Split Jerks 

Even min:
40 Double Unders or 80 Single Unders

Nybörjarepass

WoD#1
4 rounds of:
2 Turkish Getups - 1 per arm (4-12kg)
Rest 30s between Rounds 

WoD#2

OTMEM 12 Minutes (6 Rounds)

Odd min: With same weight (20-40kg)
5 Deadlifts
3 Cleans
2 Split Jerks 

Even min:
60 Single Unders (Max 40 seconds) OR 30 DU