Tisdag 8 januari 2019

WoD#1
3 Rounds:
10 OH Squats @ 50% 1RM (Rx 45/30kg)
10 Toes to Bar
Rest 60 seconds between rounds

WoD#2

10 rounds for time of:

3 Clean & Jerks @ c.a. 70% 1RM C&J (Rx 70/50kg)
6 Lateral Burpees over Bar
9 Wallballs (9/6kg)

Time Cap 20 minutes

Nybörjarepass

WoD#1
3 Rounds: 
5 OH Squats at Low Weights (Alternative 10-10-10 with stick)
Rest 90 seconds between attempts

WoD#2

8 rounds for time of:

3 Clean & Jerks (15-40kg)
6 Burpees over bar
9 Wallballs (4-6kg)

Time Cap 16 minutes

Seniorpass

WoD#1
3 Rounds: 
10  "Knees Raises"
Rest 60 seconds between attempts

WoD#2

8 Rounds of:

3 Hang Cleans (10-30kg)
5 Burpees
7 Wallballs (4-6kg)

Time Cap 16 minutes