Onsdag 14 februari 2018

WoD#1

8 minute Split Jerk Teknik with Bar/Low weights

Then:
3-3-3-3 Split Jerk @ 50-60-70-80 % 1RM. Most important here is as good technique as possible.

Rest 60-90s between sets
Time Cap 8 minutes

WoD#2
AMRAP 8 Minutes
Climb the ladder:
1 Thruster @ 50% 1RM Thruster (Rx 50/35kg)
1 Muscle Up (Ring or Bar) OR Jumping Muscle Ups OR 1 Pullup + 1 Ring Dip
2 Thrusters
2 Muscle Ups
3 Thrusters
3 Muscle Ups
and so on…

WoD#3

For Time:
Run 200m
21 alternating pistols OR Weighted Reverse Lunges (Rx 24/16kg)
Run 200m (6 x 33m)
15 alternating pistols 
Run 200m
9 alternating pistols
Time Cap 8 Minutes

Nybörjarpass

WoD#1

10 minute Split Jerk Teknik with Bar/Low weights

WoD#2
AMRAP 7 Minutes
Climb the ladder:
1 Thruster @ (15-35kg)
1 Pullup OR 1 Ring Row
2 Thrusters
2 Pull Ups
3 Thrusters
3 Pull Ups
and so on…

WoD#3

For Time:
Run 200m
18 alternating pistols OR Weighted Reverse Lunges (Rx 8-16kg)
Run 200m
12 alternating pistols 
Run 200m
6 alternating pistols
Time Cap 7 Minutes