Söndag 28 oktober 2018

WoD#1
3-2-1-1-1-1-1 Clean & Jerk @ 50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD#2

21-15-9 Reps of

Goblet Squats (Rx 24/16kg)
Handstand Pushups OR 2x Hand Release Pushups
GHD Situps OR Weighted Butterfly Situps
Row or Bike for Calories

Time Cap: 18 minutes

Nybörjare

WoD#1

15 Min Split Jerk Technique Training with low to medium weights.

WoD#2

21-15-9 Reps of

Goblet Squats (8-16kg)
Hand Release Pushups
GHD Situps OR Situps
Row or Bike for Calories

Time Cap 15 minutes

Kidspass

WoD#1

Rope Climb Teknik
EMOTM 5 Minutes: 2 Rope Climbs OR 4 Down and Ups

WoD#2

5 Rounds of:

10 Goblet Squats (4-8kg)
10 Hand Release Pushups
10 Situps
10 Calorie Row