Torsdag 8 mars 2018

WoD#1

3 Rounds @ 40-50-60% 1RM Power Clean (Rx 40-50-60kg/30-35-40kg) perform:

6 Powerclean "Touch and Go"
6 Front squat
6 Push Press
6 Backsquat 
6 Push Jerk
Rest 60s between Rounds
OBS: Bar can rest on shoulders but not on the ground
Time Cap 12 minutes

WoD#2
16 min AMRAP
20 Wallballs (Rx 9/6kg)
20 Box Jumpovers (Rx 60/50cm)
20 Kettlebell Snatch (Rx 24/16kg)
20 Situps

Nybörjarpass

WoD#1

3 Rounds of:

6 Powerclean "Touch and Go"
6 Front squat
6 Push Press

Start light and increase weight if able with good technique
Rest 60s between Rounds
OBS: Bar can rest on shoulders but not on the ground
Time Cap 10 minutes

WoD#2
12 min AMRAP
12 Wallballs (4-6kg)
12 Box Jumpovers (30-45cm)
12 Kettlebell Snatch (8-16kg)
12 Situps