Lördag 20 oktober 2018

WoD#1

4-4-4-4-4 Front Squat @ 40-50-60-70-80% 1RM 
Rest 60-90s between Sets

WoD#2


20 Burpees
20 KB Swings (Rx 32/20kg)
20 Box Jumps (Rx 60/50cm)
20 Cal Row OR Bike
20 Wallballs (Rx 9/6kg)
20 Snatch @ 60% 1RM (RX 50/35kg)
20 Wallballs
20 Cal Row/Bike
20 Box Jumps
20 KB Swings
20 Burpees

Time Cap 22 Minutes

Nybörjarpass

Team of two: UGOIGO

1. 3 Rounds (Share anyhow)
300 meter run (båda) 
12 Slamballs over shoulder (10-30KG) 
12 Toes2Bar OR Knee Raises

2. 4 Rounds (Share  anyhow)
10 Power Cleans (60/40kg) 
20 Wall Balls (9/6kg) 
40 DU/80 SU

3. Amrap (Alternate rounds)
1 Deadlift (20-40) 
2 Clean
3 front squats
4 burpees over bar

Time: 30 minutes. 
No rest between 1,2, and 3
AMRAP time on 3 is time left of the 30 minutes after 1 and 2.