Torsdag 7 mars 2019

WoD#1

3 Rounds @ 40-50-60% 1RM Power Clean (Rx 40-50-60kg/30-35-40kg) perform:

6 Powerclean "Touch and Go"
6 Front squat
6 Push Press
6 Backsquat 
6 Push Jerk
Rest 90s between Rounds
OBS: Bar can rest on shoulders but not on the ground
Time Cap 12 minutes

WoD#2
16 min AMRAP
16 Wallballs (Rx 9/6kg)
16 Double Unders OR 48 SU
16 Dumbell OR Kettlebell Snatch (Rx 22,5/15kg OR  24/16kg)
16 Situps (Advanced GHD Situps)

Nybörjarpass

WoD#1

3 Rounds of:

6 Powerclean "Touch and Go"
6 Front squat
6 Push Press

Start light and increase weight if able with good technique
Rest 60s between Rounds
OBS: Bar can rest on shoulders but not on the ground
Time Cap 10 minutes

WoD#2
12 min AMRAP
12 Wallballs (4-6kg)
12 Double Unders OR 36 Single Unders
12 Dumbell OR Kettlebell Snatch (5-16kg)
12 Situps