Onsdag 31 oktober 2018

WoD#1 

5 sets of:
3 Deadlifts
3 Hang Power Cleans
3 Front Squats
@ 40-50-60-70-80% Power Clean
Rest 60-90s between rounds

WoD #2

17 minute AMRAP:

8 Slamballs over Shoulder (Rx 50/30kg)
8 Ring Dips
8 Weighted Box Step Ups (with KB) (Rx 24/16kg to 60/50cm)
8 GHD Situps

Nybörjarpass

WoD#1 

5-5-5-5 Power Cleans @ Light to medium weights (teknik fokus)
Rest 60s between rounds

WoD #2

15 minute AMRAP:

6 Slamballs over Shoulder (10-30kg)
6 Ring Dips
6 Weighted Box Step Ups (with KB) (8-16kg to 30-45cm)
6 GHD Situps OR Wtd Situps