Torsdag 31 januari 2019


WoD#1
4-3-2-1-1-1 Clean & Jerk.
Start at a medium weight ca 50% 1RM and buikd up to a heavy weight.
Rest 60-90s between sets

WoD#2:

EMOTM 12 Minutes (3 rounds)

12 Thrusters @ 40% 1RM Thruster (Rx 43/29kg) 
12 Pull-ups
12/10 Calorie Bike or Skierg or Row
12 Burpees

Nybörjarpass

WoD#1
Clean and Split Jerk Technique
3-3-3-3 Clean and Jerk with low to medium weights
ca 18 minutes

WoD#2:

EMOTM 9 Minutes (3 rounds)

10 Thrusters @ 40% 1RM Thruster (Rx 43/29kg) 
10 Pull-ups
10/8 Calorie Bike or Skierg or Row