Tisdag 24 april 2018

WoD #1

Within 12 minutes find your max weight for:

1 Round of "DT"

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Press or Jerk)
Same Weight on Bar - Not allowed to rest the bar on the ground. Deadlifts must be "Touch and Go"
Start with a medium weight you know you can do a whole round then build up.
Max 4 Attempts/Rounds.

WoD#2

3 Rounds of:
15 Pullups (OR Ring Rows)
30 Pushups
45 Airsquats
Rest exactly 1 minute between rounds
Try to keep the same time (or better) each round
Time Cap 15 minutes

Nybörjarpass

WoD #1

3 Rounds of "DT"

12 Deadlifts
9 Hang Cleans
6 Shoulder to Overhead (Press or Jerk)
Same Weight on Bar (15-40kg)
Rest 30s between Rounds - try and complete each round unbroken (without resting bar on the ground)
Time Cap 10 minutes

WoD#2

3 Rounds of:
10 Ring Rows
20 Pushups
30 Airsquats
Rest exactly 1 minute between rounds
Time Cap 14 minutes