Tisdag 31 juli 2018

WoD#1

3-3-3-3-3 Touch and Go Squat (OR Power Snatch) Snatch @40-50-60-70-80% 1RM Snatch

Rest 60s between sets

WoD#2 

In pairs - One at a Time

60 Deadlifts @ 50% 1RM - total/shared (30 each)
While one person is doing Deadlifts the other is holding a Plank Position

60 Hand Release Pushups - total/shared
While one person is doing Pushups the other is hanging from a pullup bar

60 GHD Situps (or weighted situps) - total/shared
While one person is doing situps the other is holding a "Jägarställning"

60 Pullups (or Ring Rows) - total/shared
While one person is doing Pullups the other is holding a Handstand position

Time Cap 20 minutes

Nybörjarpass

WoD#1

15 minutes of Power Snatch technique @ low weights

WoD#2 

In pairs - One at a Time

50 Deadlifts @ 30-50kg - total/shared (25 each)
While one person is doing Deadlifts the other is holding a Plank Position

50 Hand Release Pushups - total/shared
While one person is doing Pushups the other is hanging from a pullup bar

50 GHD Situps (or weighted situps) - total/shared
While one person is doing situps the other is holding a "Jägarställning"

50 Pullups (or Ring Rows) - total/shared
While one person is doing Pullups the other is holding a Handstand position

Time Cap 18 minutes