Onsdag 13 februari 2019

WoD#1

8 minute Split Jerk Teknik with Bar/Low weights

Then:
3-3-3-3 Split Jerk @ 50-60-70-80 % 1RM. Most important here is as good technique as possible.

Rest 60-90s between sets
Time Cap 8 minutes

WoD#2
AMRAP 6 Minutes
Climb the ladder:
1 Thruster @ 50% 1RM Thruster (Rx 50/35kg)
1 Chest2Bar Pullup/Pullup
2 Thrusters
2 Pullups
3 Thrusters
3 Pullups
and so on…

WoD#3

4 rounds For Time:
30 DU OR 75 SU
10 alternating pistols OR Weighted Reverse Lunges (Rx 24/16kg)
10 GHD Situps

Time Cap 6 Minutes

Nybörjarpass

WoD#1

Split Jerk Teknik with Bar/Low weights
3-3-3 Split Jerk -Low weights. Teknik fokus.
Time Cap: 15 minutes

WoD#2
AMRAP 5 Minutes
Climb the ladder:
1 Thruster @ (15-35kg)
1 Pullup OR 1 Ring Row
2 Thrusters
2 Pull Ups
3 Thrusters
3 Pull Ups
and so on…

WoD#3

3 rounds For Time:
20 DU OR 60 SU
12 alternating pistols OR Weighted Reverse Lunges (8-16kg)
12 Situps

Time Cap 5 Minutes