Måndag 20 maj 2019

WoD#1
1 Hang Power Clean + 1 Power Clean + 1 Squat Clean (Touch and Go) @ 
Start light (ca 40% 1RM)and build up to a heavy last set (ca 80% 1RM Power Clean)
Rest 60s between Rounds

WoD #2

In Pairs
3 min AMRAP
30m Sled Push (Rx 60/40Kg)
Swap every 30m

WoD#3

In Pairs
3 min AMRAP
Kettlebell OR DB Snatch (Rx 24/16 OR 22,5,15kg)
Swap every 8 Reps (4 per side)

WoD#4

In Pairs
3 min AMRAP
Tyre Flips 
Swap every 2 Flips

WoD#5

3 min AMRAP
Row
Swap every 10 Calories

Rest 1 min between WoDs
WoD 2-5 Outside

Nybörjarpass

WoD#1
5-5-5 Hang Power Clean 
Low to Medium Weights
Rest 60s between Rounds

WoD #2

In Pairs
3 min AMRAP
30m Sled Drag (Rx 10-40Kg)
Swap every 30m

WoD#4

In Pairs
3 min AMRAP
Tyre Flips 
Swap every 4 Reps

WoD#5

3 min AMRAP
Row (Rx 4-6kg)
Swap every 10 Calories

Rest 1 min between WoDs