Torsdag 21 februari 2019

WoD#1

3-3-3-3-3 Squat Cleans (Touch and Go)
Start Light ca 40% 1RM and build up to a heavy last set ca 80% 1RM

WoD#2
AMRAP/Ladder 8 Minutes. 1-2-3-4-5-6...Reps of
1 Push press @ 50% 1RM (RX 50/35kg)
1 Slam ball over shoulder (Rx 50/30kg)


WoD#3
AMRAP/Reverse Ladder: Ladder 10-9-8-7-6-5-4-3-2-1 Reps of
Toes 2 Bar
Front Squats with 2 Dumbells OR KBs (Rx 2x 22,5/15KG DB OR 2x24/16kg KB)
Time Cap 8 Minutes

Nybörjarpass

WoD#1
10 minutes Power Clean Technique
Then:
3-3-3-3 Power Cleans (Touch and Go) @
start at low weight and increase if technique allows.

WoD#2
AMRAP/Ladder 12 Minutes. 1-2-3-4-5-6...Reps of
Push press @ (15-35kg)
Slam ball over shoulder (20-30kg)
Toes2Bar OR Knee Raises