Torsdag 8 november 2018

WoD#1
5-5-5-5 "Touch and Go" Power Clean @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2
Every minute on the minute: 16 Minutes (4 rounds)
Minute 1: 14/12 Calorie Row
Minute 2: 14 Thrusters (Rx 35/25kg)
Minute 3: 14 Pullups (OR Ring Rows)
Minute 4: 14 GHD Situps (or 14 Weighted Situps)

Nybörjarepass

WoD#1
5-5-5  Power Cleans @ light to medium weights
Rest 60-90s between sets

WoD#2
Every minute on the minute: 12 Minutes (3 rounds)
Minute 1: 12/10 Calorie Row
Minute 2: 12 Thrusters  (Rx 10-25kg)
Minute 3: 12 Pullups  OR 12 Ring Rows
Minute 4: 12 GHD Situps or  12 Weighted Situps