Tisdag 23 oktober 2018

WoD#1
3-3-3-3 "Touch and Go" Snatch (Squat Snatch if able OR Power Snatch)
@ 50-60-70-80% 1RM Snatch
Rest 60-90s between sets 

WoD #2

15-12-9
GHD Situps
Thrusters (42,5/30kg Rx)

15-12-9
GHD Situps
Pullups

15-12-9
Thrusters
Pullups

Time Cap 18 minutes

Nybörjare

WoD#1
5-5-5 Power Snatch @ Low weights

WoD #2
12-9-6
GHD OR Wtd Situps
Thrusters (15-30kg)

12-9-6
GHD OR Wtd Situps
Pullups OR Ring Rows

12-9-6
Thrusters
Pullups OR Ring Rows

Senior Pass

WoD#1
5-5-5 Power Snatch @ Low weights

WoD #2
12-9-6
Situps
Wallballs

12-9-6
Situps
Ring Rows

12-9-6
Wallballs
Ring Rows