Tisdag 13 november 2018

WoD#1:

3 Rounds of
5 Bench Presses @ 70% 1RM 
Rest 30s
30s Pull Up Häng
Rest 30s

WoD #2

EMOTM 18 Minutes (6 Rounds)
First Minute: 
8 Heavy Power Cleans @ 70% 1RM Power Clean (Rx 70/50kg)

Second Minute:
3 Rope Climbs (or 6 Down and Ups)

Third Minute:
8 Heavy Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

Nybörjarepass

WoD#1:

5-5-5 Bench Press (Start light and increase each round to a medium heavy 3rd set)
Rest 60-90 seconds between rounds

WoD #2

EMOTM 15 Minutes (5 Rounds)
First Minute: 
6 Power Cleans @ medium weight (Max 20-50kg)

Second Minute:
2 Rope Climbs (or 4 Down and Ups)

Third Minute:
6 Shoulder to Overhead (same bar weight as Cleans)
(Push Press or Split Jerk or Push Jerk)

Seniorpass

WoD#1:

5-5-5 Bench Press
Rest 60-90 seconds between rounds

WoD #2

EMOTM 15 Minutes (5 Rounds)
First Minute: 
8 Hang Cleans @ medium weight (Max 20-50kg)

Second Minute:
8 Weightwd Box Stepups with KB

Third Minute:
8 Push Press