Måndag 24 september 2018

WoD#1

Every other Minute on the Minute (4 rounds- 8 minutes of)
2 Deadlifts + 2 Hang Power Cleans + 2 Push Press + 2 Split Jerks @ 70% 1RM Split Jerk (Rx 70/50kg)
(Note: Do all 8 lifts in each set withot letting go of the bar)

WoD#2

5 rounds for time:

8 Slamballs over Shoulder (Rx 50/30kg)
12/10 Calorie Bike OR Row
8 OH Lunges (Rx 40/30kg)
12 Russian Twists with KB (Rx 24/16kg)

Time Cap 20 minutes

Nybörjarpass

WoD#1

Every other Minute on the Minute (4 rounds- 8 minutes of)
2 Shoulder Presses + 2 Push Presses + 2 Push Jerks @ Medium weights
(Note: Do all 6 lifts in each set withot letting go of the bar)

WoD#2

4 rounds for time:

8 Slamballs over Shoulder (10-30kg)
12/10 Calorie Bike OR Row
8 OH Lunges (10-25kg)
12 Russian Twists with KB (8-16kg)

Time Cap 16 minutes