Lördag 17 mars 2018

WoD#1

3-3-3-3-3 OH Squat with 3 second pause in the bottom of each rep
@ 50-60-70-75-80% 1RM  (increase only if able to hold 3 seconds in bottom of squat each lift)
(Alternative: Front Squats with same weights)

WoD#2

AMRAP 15 Minutes:
20 Walking Lunges
Row OR Bike 15 Calories
10 Pullups
5 Clean and Jerk @ 60% 1RM Jerk

Nybörjarpass

WoD#1

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

WoD#2

AMRAP 12 Minutes:

16 Walking Lunge Steps
Row OR Bike 12 Calories
8 Pull-Ups OR Ring Rows
4 Clean and Jerk @ 15-40kg