Söndag 30 juni 2019

WoD#1
5-4-3-2-1-1-1 Clean & Jerk (e.g @ 40-50-60-70-80-90-100% 1RM)
Rest 60-90s between sets

WoD#2

Cash In: Run 400m

21-15-9 Reps of
Goblet Squats (Rx 24/16kg, Advanced: 28/20kg)
Handstand Pushups
THEN
21-15-9 Reps of
GHD Situps (Advanced: Weighted 9/6kg)
Pullups

Cash Out: Run 400m

Time Cap 20 minutes

Nybörjare

WoD#1

5-5-5-5 Split Jerk (Start light- bar only - and increase each set only if technique is good)
Rest 60-90s between sets

WoD#2

Cash In: Run 200m

15-12-9 Reps of
Goblet Squats (8-16kg)
Hand Release Pushups
THEN
15-12-9 Reps of
GHD Situps OR Situps
Pullups OR Ring Rows
Finish with: Run 200m

Time Cap: 16 minutes