Torsdag 1 februari 2018

WoD#1

10 minutes Clean and Split Jerk Technique

WoD#2
EMOM 10 minutes
1 Clean & Jerk
Start at 50% 1RM and increase by 5% 1RM each minute if technique is good.

WoD#3: Fran

21-15-9 reps, for time: 

Thrusters @ 40% 1RM Thruster (Rx 43/29kg) 
Pull-ups
Time Cap 10 minutes

Nybörjarpass

WoD#1
Clean and Split Jerk Technique
3-3-3-3 Clean and Jerk with low to medium weights
Time Cap 18 minutes

WoD#2: Fran

21-15-9 reps, for time: 

Thrusters @ (15-30kg) 
Pull-ups OR Ring Rows
Time Cap 10 minutes