Torsdag 13 December 2018

WoD#1

4-3-2-1-1-1 Split Jerk @ 50-60-70-80-90-100% 1RM
Rest 60-90s between lifts
Time Cap 12 minutes

WoD#2

15-12-9

Power Snatch  @ 60% 1RM (Rx 50/35kg) (Advanced Squat Snatch) 
Toes 2 Bar OR V Ups 

Time Cap 10 minutes.

WoD#3:

20 Pull Ups
20 Wallballs (Rx 9/6kg)
20 Front Squats (Rx 50/35kg)
20 Sumo Deadlift Highpulls (Rx 32/24kg)
20 Double Unders or 20 Mountain Climbers
20 SDHP
20 Front Squats
20 Wallballs
20 Pull Ups

Time Cap: 10 minutes

Nybörjarepass

WoD#1
12 Minutes Split Jerk Teknik with low to medium weights
(5-5-5 @ increasing weights)

WoD#2:

20 Pull Ups OR Ring Rows
20 Wallballs (4-6kg)
20 Front Squat (20-40kg)
20 Sumo Deadlift Highpulls (8-24kg)
20 Mountain Climbers OR 20 DU
20 Sumo Deadlift Highpulls
20 Front Squats
20 Wallballs
20 Pull Ups OR Ring Rows

Time Cap: 15 minutes