Tisdag 4 december 2018

WoD #1:

5 Rounds of
1 Hang Snatch
1 Power Snatch
1 Squat Snatch (OR OH Squat)
(All 3 lifts without letting go of bar - "Touch and Go")
Start at 50-60% 1RM Snatch and increase if able (with good technique) each round.
Rest 60s between rounds

OR Snatch Technique with lower weights 3-3-3-3-3 Power Snatch

WoD #2

On The Minute Every Minute 14 Minutes (7 Rounds)

Odd Minutes
2 Wall Climbs (or 20s plankan)
8 Weighted Situps (Rx 15/10kg Weight)

Even Minutes
2 Rope Climbs (or 4 Down and Ups)
8 Goblet Squats (Rx 24/16kg)

Nybörjarepass

WoD #1:

3-3-3-3-3 Power Snatch
Start light Increase weight if able with good technique
Rest 60 s between sets

WoD #2

On The Minute Every Minute 12 Minutes (6 Rounds)

Odd Minutes
1 Wall Climbs (or 10s plankan)
8 Weighted Situps (5-10kg Weight)

Even Minutes
1 Rope Climbs (or 2 Down and Ups)
8 Goblet Squats (8-16kg)

Seniorpass

WoD #1:

5-5-5-5 Deadlift

Start light and increase weight if possible each round.

WoD #2

On The Minute Every Minute 12 Minutes (6 Rounds)

Odd Minutes
20s Plankan
8 Goblet Squats

Even Minutes
2 Down and Ups
8 Situps