Torsdag 19 juli 2018

WOD#1

2-2-2-2-2 Squat snatch (start at ca 40% 1RM and build up to a heavy last set: 80-90% 1RM)
Scaling: hang power snatch
Rest 60-90s between sets
Time cap: 12 min

WOD#2

For 7 min ...

Max reps of: pushups

No pausing is allowed.
Each time you break:
2 Rope climbs or 4 Down and ups


WOD#3

21-15-9-6-3 of:

Toes-to-bar (Scale: V Ups)
Goblet lunges (Rx 32/20 kg)

Time Cap: 10 minutes

Nybörjarpass

WOD#1

4-4-4-4 Hangpower snatch @ low to medium weight
Rest 60-90s between sets
Time cap: 10 min

WOD#2

For 5 min ...

Max reps of: pushups

No pausing is allowed.
Each time you break:
2 Rope climbs or 4 Down and Ups


WOD#3

15-9-6-3 Reps of:

Toes-to-bar (Scale: V Ups or Knee Raises)
Goblet lunges (8-20 kg)
Time Cap: 8 minutes