Lördag 10 mars 2018

WoD#1
10-10-10-10 OH Squats  @
30-40-50-60% 1RM
Rest 60-90s between Sets

(Alternative: 10-10-10-10 Front Squats)

WoD#2
AMRAP 17 Minutes:
40m Farmers Carry (Rx 2x24, 2x16kg KB)
10 Burpees
10 Weighted Lunges (Rx 25/15kg)
10 Ring Dips

Nybörjare

WoD#1
8-8-8 OH Squats  @
30-40-50% 1RM (Low to medium weights)
Rest 60-90s between Sets

(Alternative: 10-10-10-10 Front Squats OR OHS with Stick or 6-10Kg Bar)

WoD#2
AMRAP 14 Minutes:
40m Farmers Carry (2x12-20kg KB)
8 Burpees
8 Weighted Lunges (Rx 5-10kg)
8 Ring Dips