Onsdag 29 maj 2019

WoD #1

5 Rounds of

3 Hang Power Snatches
3 OH Squats (Scaled: Back Squats)
3 Snatches from Ground (Advanced: Squat, Scaled: Power)
Start light Ca 30-40% 1RM Power Snatch (10-20Kg Bar) and build up to a medium weight 50-60% 1RM 

Rest 60-90s between sets

Time Cap 15 minutes

WoD#2:
12 Min AMRAP
12 Weighted Back Extensions (Rx 20/15kg)
12 1 armed Weighted Lunges with DB (6 per leg) (Rx 22,5/15kg)
Run 200m

Nybörjarpass

WoD #1

5-5-5 OH Squats with Stick or Low weights

WoD#2:
12 Min AMRAP
10 Back Extensions
10 Goblet Lunges (5 per leg) with Kettlebell (8-16kg)
Run 200m