Lördag 17 februari 2018

WoD#1

3-3-3-3-3 OH Squat with 3 second pause in the bottom of each rep
@ 30-40-50-60-70% 1RM  (increase only if able to hold 3 seconds in bottom of squat each lift)
(Alternative: Front Squats with same weights)
Rest 60-90s between lifts

WoD#2

AMRAP 12 Minutes:
Row OR Bike 15 Calories
10 GHD Situps OR Weighted Situps
5 Clean and Jerk @ 60% 1RM (Rx 60/40kg)

Nybörjarpass

WoD#1

5-5-5 OH Squat with light to medium weights (OR Front Squats)

WoD#2

AMRAP 10 Minutes:
Row OR Bike 12 Calories OR Run 200m
8 GHD or Weighted Situps
4 Clean and Jerk @ 15-40kg