Tisdag 27 mars 2018

WoD#1

EOMOTM
5-4-3-2-1 Touch and Go Squat Cleans @ 60-70-80-90-100% 1RM

WoD#2
21-15-9
Hang Power Cleans @ (Rx 45/30kg) 
Toes to Bar

WoD#3

EOMOTM 10 Minutes (5 Rounds)
Minute 1: 30s Handstand Hold (alternative plankan)
Minute 2: 30s in the Bottom of a Squat

Nybörjarepass

WoD#1
4-4-4-4 Touch and Go Power Cleans @ Start at 20-30kg and increase weight each round if able

WoD#2
15-12-9
Hang Cleans (15-30kg)
Hanging Knee Raises OR Knees to Armpits

WoD#3

EOMOTM 8 Minutes (4 Rounds)
Minute 1: 30s Handstand Hold or Plankan
Minute 2: 30s in the Bottom of a Squat

Seniorpass

WoD#1
10 minutes Hang Power Clean Teknik

WoD#2
4 ROUNDS OF:
10 Hang Cleans (15-30kg)
10 Hanging Knee Raises OR V Ups OR Situps

WoD#3

EOMOTM 8 Minutes (4 Rounds)
Minute 1: 30s Plankan
Minute 2: 30s Jägare sit