Söndag 30 december 2018

WoD #1:

5-4-3-2-1-1 "Touch and Go" Squat or Power Snatch @ 50-60-70-80-90-100% 1RM
Rest 60s between Sets

WoD#2

17 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Clean and Jerk @ 60% 1RM (Rx 60/40kg)
GHD Situps (OR BF Situps with Medicine Ball)
Broad Jumps (Rx 180/150cm)
Ring Dips

Nybörjarpass

WoD #1:

Clean and Jerk Teknik (ca 15 minutes)

WoD#2

15 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Clean and Jerk (15-40kg)
GHD Situps OR BF Situps with Medicine Ball
Broad Jumps (100-150cm)
Ring Dips

Familjepass

WoD #1:

Hang Clean Teknik (ca 10 minutes)

WoD#2

15 Min AMRAP: Ladder 1-2-3-4-5-6-7-8.... Reps
Hang Clean (6-15kg)
Situps
Broad Jumps (1m)
Push Up