Lördag 14 april 2018

WoD#1:

EOMOTM
Minute 1:  5 Touch and Go Squat Snatch @ 50% 1RM
Minute 3:  4 Touch and Go Squat Snatch @ 65% 1RM
Minute 5:  3 Touch and Go Squat Snatch @ 75% 1RM
Minute 7:  2 Touch and Go Squat Snatch @ 80% 1RM
Minute 9:  1 Touch and Go Squat Snatch @ 90% 1RM
Minute 11:  1 Touch and Go Squat Snatch @ 95-100% 1RM

(Alternative: Power Snatch)

WoD#2
8 Rounds
30s Wall Ball Shots (Rx 9/6kg)
30s Situps
30s KB Swings (Rx 24/16kg)
Rest 30s between Rounds

Nybörjarpass
WoD#1:

EOMOTM 8 minutes (4 Rounds)
5 Power Snatches @ 1RM (Start light-empty bar- and build up if technique is good) 

WoD#2
6 Rounds
30s Wall Ball Shots (4-6kg)
30s Situps
30s KB Swings (Rx 8-16kg)
Rest 30s between Rounds