Söndag 21 oktober 2018

WoD#1:
EOMOTM 10 Minutes (5 rounds)
4 Deadlifts+3 Hang Squat Clean+2 Split Jerks @ 70% 1RM Clean (Rx 70/45kg)

WoD #2:

16 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
GHD Situps (OR Weighted Situps with Medicine Ball)
5m Bear Crawls OR 2m HS Walks
Ring Dips
Chest2Bar/Pullups
Advanced: Muscle Ups instead of Ring Dips and Pullups

Nybörjarpass

WoD#1:
5-5-5-5 Hang Cleans @ low to medium weights
Rest 60s between sets

WoD #2:

14 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
GHD Situps (OR Weighted Situps with Medicine Ball)
6m Bear Crawls
Ring Dips
Pullups OR Ring Rows

Kidspass

WoD#1:
5-5-5-5 Hang Cleans teknik träning @ with stick or 6-10 kg bar.
Rest 60s between sets

WoD #2:

12 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10... Reps
Situps
5m Bear Crawls
Push ups
Ring Rows