Tisdag 30 april 2019

WoD#1

5-4-3-2-1 Power Snatch ("Touch and Go") @ 50-60-70-80-90% 1RM PS
Start lightish (ca 50% 1RM) and buildup to a heavy last lift with good technique (ca 90% 1RM)
Rest 60-90s between sets

WoD#2: Broken, Running "Fran"

Cash In: Run 100m

Then:
21-15-9 reps of:
Thrusters @ 50% 1RM Thruster (Rx 42,5/30kg) 
Pull-ups
*Run 100m everytime you "break"
(OBS: Break = put down bar or come down from pullup bar - INCLUDING transitions from Thrusters to Pullups to Thrusters) 

Cash Out: Run 100m

Time Cap 18 minutes

Nybörjarpass

WoD#1
3-3-3-3 Power Snatch (Start light - bar only - and increase if technique is OK)
Rest 1 minute between sets

WoD#2: Broken, Running "Fran"

First: Run 100m

Then:
15-12-9 reps of:
Thrusters @ (10-30 kg) 
Pullups OR Ring Rows
*Run 100m everytime you "break"
(OBS: Break = put down bar or rest on Ring Rows - INCLUDING transition from Thrusters to Ring Rows to Thrusters

Last: Run 100m
Time Cap 15 minutes

Seniorpass

WoD#1
5-5-5 Deadlifts  @ lighter weights
Rest 60-90s between rounds

WoD#2
Every Minute on the Minute for 12 Minutes (3 Rounds) of:

Minute 1 30m Farmers Carry
Minute 2 10 Box Step ups
Minute 3 10 Situps
Minute 4 10 Shoulder Press