Onsdag 24 april 2019

WoD#1


5-4-3-2-1-1-1 Squat Snatch ("Touch and Go") Start with a lighter weight and build up to a heavy last lift (e.g) 40-50-60-70-80%-90-100% 1RM
Time Cap 15 minutes
Scaling: Power Snatch
 

WoD#2

AMRAP in 12 min of:

4 Front Squats @ 50% 1RM (Rx 60/40kg)
8 Burpees
12 GHD Situps Or Weighted BF Situps
16 Kettlebell Swings (24/16kg)

Nybörjarpass

WoD#1
5-5-5 Power Snatch  @ Low to Medium Weights
Rest 60s between sets

WoD#2

AMRAP in 12 min of:

4 Front Squats @ (20-40kg)
6 Burpees
8 GHD Situps Or Weighted BF Situps
10 Kettlebell Swings (8-16kg)