Måndag 14 januari 2019

WoD#1
5-4-3-2-1 Touch & Go Squat Cleans -@ 50-60-70-80-90-100% 1RM Squat Clean and try to increase each set by circa 10% 1RM
Rest 60-90s between sets
Time Cap: 12 minutes

WoD#2

6 Rounds
4 Body Blasters Or 4 Burpee Muscle Ups (Bar or Ring)
6 Handstand Pushups
8  x 10m Shuttle Runs

Rest 30s between Rounds
Time Cap 18 minutes

Nybörjarpass

WoD#1
3-3-3-3 Squat Cleans OR Power Cleans @ low to medium weights 
Rest 1 Min between sets

WoD#2

6 Rounds
4 Pullups
6 Burpees
8x10m Shuttle Runs
Rest 30s between Rounds
Time Cap 15 minutes