Lördag 2 mars 2019

WoD#1
2-2-2-2-2-2 Turkish Getups (1 per arm) @ ca 40-50-60-70-85-100% 1RM
After each set do 10 Goblet Squats with the same KB weight as TGU then rest 30s between sets
Time Cap 15 minutes

WoD#2

12 Min AMRAP/Ladder 1-2-3-4-5....
Power snatch @ 60% 1RM Snatch (Rx 50/35kg)
Burpee
V Up

Nybörjare Team WoD

WoD#1 EMOM 10min

First: 8/6 Calories Bike/Skierg eller Row
Then: AMRAP Thrusters (10-30kg) for the rest of that minute
Swap after each minute (5 rounds each)

Rest 2 minutes

WoD#2: Igougo: Timecap 10min
3 rounds each of
5 burpee boxjumpovers (30-45cm) 
10 DB/KB alternate snatch (5-15kg) 
10 wallballs (4-6kg)
Swap after each round.