Söndag 24 mars 2019

WoD#1

3-3-3-3-3 Power Snatch (Touch and Go).
Start light ca 30-40% IRM and build to a heavy last set (as long as teknik is good) ca 80-85% 1RM
Rest 60-90s between sets

WoD#2
18 Min AMRAP
2 Rope Climbs (OR 4 Down and Ups)
10 Situps
30 Double Unders (OR 60 Single Unders)

Nybörjarpass

WoD#1

Power Snatch Teknik with low weights ca 15 minutes

WoD#2
15 Min AMRAP
1 Rope Climbs OR 2 Down and Ups
8 Situps
20 Double Unders OR 40 Single Unders

Familjepass

WoD#1

Bring Sally Up Pushups (Scale to Knees)
(On Down rest on Stomach/Chest)

WoD#2: Par WoD: Share 
Cash In: 6x100m run in relay (3 times each)
40 Air squats (partner holds pull-up hang on bar or rings)
40 sit-ups: (partner holds side plank)
40 Ring Rows (partner holds jagarställning)
20 Synched Burpees
Cash Out: 6x100m run in relay