Lördag 13 januari 2018

WoD#1:

1 Front Squat every 60s  
Start at 50% 1RM and increase weight by ca 10% 1RM
Lift in groups of 2 or 3 and help with weights 
Continue until failure
Max 10 Rounds

WoD#2

Every Minute On The Minute  16 Minutes:

4 Rounds of:

Minute 1
10 Thrusters (Rx 43/29kg)

Minute 2
15/12 Calories Row

Minute 3
15 GHD Situps OR 20 BF Situps

Minute 4
10m HS Walk or 20m (2x10m) Bear Crawl

Nybörjarepass

WoD#1

5-5-5 Front Squat (Start at easy weight and increase each set)

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1
10 Thrusters 15-30kg

Minute 2
12/10 Calorie Row

Minute 3
15 Situps

Minute 4
20m Bear Crawl