Wod 14/11

Tisdag
Skill
Power snatch
1-1-1-1-1-1-1-1
Building in weight each rep
 
Metcon
6 min AMRAP, ascending by 3 reps every round, 3-6-9-12 ..
Power snatch 40/30kg
Push ups
2 min rest
6 min AMRAP, ascending by 3 reps each round
Overhead squat
Lateral burpee over bar
 
L1: 50/35kg
L2: RX
L3: 30/20kg, Frontsquat instead of overhead squat
L4: 20/10kg, push ups on knees, Frontsquat instead of overhead squat
 
CF Basic
Skill
Ring row / Pull ups
Start with ring row. Hold a straight line with your body, pull yourself into the rings, let your shoulder blades meet.
Then,
Try strict, banded and jumping pull ups on bars.
Play with this movements for 10-15 min
 
Kettle bell swing
Lagom: Goblet over shoulders
Russian: Goblet over head
Practice the movements with different weights for 5-10 min
The power is in your hip
 
Metcon
In teams of 2
Amrap 10 min
20 Wallballs 6/4kg
20 Kettlebell swing, lagom, 16/12kg
10 Ring row
Share the reps anyhow
Rest 2 min
6 min max calorie row
Share anyway you like

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