Lördag 2 september 2017

WoD#1 

5-5-5-5 OH Squats @ 40-50-60-70% 1RM
With 3 second hold in Bottom position
OR
5-5-5-5 Front Squats @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2

AMRAP in 8 minutes of:

8 GHD Situps
8 Kettlebell Snatches (Rx 24/16kg)

WoD#3:

AMRAP 8 Minutes

6 Deadlifts @ 50% 1RM Deadlift (Rx 100/70kg)
30 Double Unders (eller 60 Single Unders)

Nybörjarpass

WoD#1 

5-5-5 OH Squats @ Low Weights
OR
5-5-5 Front Squats @ Medium Weights
Rest 60-90s between sets

WoD#2

AMRAP in 6 minutes of:

6 GHD Situps OR Wtd BF Situps
6 Kettlebell Snatches (8-16kg)

WoD#3:

AMRAP 6 Minutes

5 Deadlifts @ 50% 1RM Deadlift (Rx 30-60kg)
20 Double Unders eller 40 Single Unders