Tisdag 6 mars 2018

WoD#1 

3-3-3-3-3 "Touch and Go" Squat Cleans @ 40-50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2

AMRAP 8 mins:
20/16 Calorie Row
15 Back Extensions
10 Push Jerk @ 60% 1RM Push Jerk (Rx 60/40kg)

WoD#3

AMRAP 8 Minutes
10 Pistols OR Reverse Weighted Lunges (Rx 24/16kg)
10 Pushups
10 Situps

Nybörjarepass

WoD#1 

5-5-5-5 Touch and Go Power Cleans. Start light and increase each set if able.
Rest 60-90s between sets

WoD#2

AMRAP 6 mins:
16/13 Cal Row
12 Back Extensions
8 Push Jerk @ 15-30kg

WoD#3

AMRAP 6 mins
Alternate between:
8 Pistols OR Reverse Weighted Lunges (4-16kg)  
8 Pushups
8 Situps

Seniorpass

WoD#1 

5-5-5-5 Power Cleans. Start light and increase each set if able.
Rest 60-90s between sets

WoD#2

AMRAP 6 mins:
12/10 Cal Row
10 Back Extensions or Supermans
8 Push Press @ 10-20kg

WoD#3

AMRAP 6 mins
Alternate between:
8 Reverse Lunges
8 Pushups
8 Situps