Torsdag 15 november 2018

WoD #1:

3-3-3-3 Touch and Go Snatch (Advanced: Squat Snatch) 
@ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD #2

16 minute AMRAP:

8 Weighted Stepups på Box with Kettlebell (Rx 24/16kg till 60/50cm)
6 Chest2Bar Pullups (Scaled: Pullups)
4 Slam Balls over shoulder (Rx 50/30kg)   
2 Wall Climbs

Nybörjarepass

WoD #1:
5-5-5 Power Snatch 
@ lighter weights
Rest 30-60s between lifts as needed.

WoD #2 

12 minute AMRAP:

8 Weighted Stepups på Box (with Kettlebell 8kg-12kg to 30-45cm Box))
6 Pullups OR Ring Rows
4 Slam Balls over shoulder (10-30kg)
1 Wall Climb OR 15s Plankan