Tisdag 7 maj 2019

WoD#1

Every Other Minute On The Minute
5-4-3-2-1-1 Squat Cleans ("Touch and Go") Start at a medium weight (ca 50% 1RM) and build up to a heavy last lift (100% 1RM)

WoD#2

The Chief

5 rounds of:

AMRAP in 3 min of:
3 power cleans @ 60% 1RM  (Rx 60/40 kg)
6 push-ups
9 air squats

Rest 1 min between each 3 min round.

Nybörjarpass

WoD#1


5-5-5-5 Power Cleans (Start light and increase weight only with good technique)

WoD#2

The Chief

4 rounds of:

AMRAP in 3 min of:
3 power cleans @ (15-40 kg)
6 push-ups
9 air squats

Rest 1 min between each 3 min round.

Seniorpass

WoD#1

5-5-5 Bench Press

WoD#2

The Chief

4 rounds of:

AMRAP in 3 min of:
3 Hang power cleans @ (10-30 kg)
5 push-ups
7 air squats

Rest 1 min between each 3 min round.