Lördag 28 april 2018

WoD#1:

Back Squat
5-4-3-2-1-1 @ 50-60-70-80-90-100% 1RM
Rest 60-90s between sets
Time Cap 12 minutes

WoD#2
"Buy In" 5 Wall Climbs
5 Rounds 
10 Kettlebell Swings (Rx 32/20kg)
10 Box Jumps (Rx 60/50cm)
10 Front Squats @ 40% 1RM Squats (Rx 50/35kg)
10 GHD Situps or Weighted Butterfly Situps 
"Buy Out" 5 Wall Climbs

Time Cap 20 minutes

Nybörjarpass

WoD#1:

Back Squat 5-5-5 @ Start with a light to medium weight and build up
Rest 60-90s between sets

WoD#2
"Buy In" 3 Wall Climbs
4 Rounds 
10 Kettlebell Swings (8-20kg)
10 Box Jumps (30-45cm)
10 Front Squats (Rx 20/40kg)
10 GHD Situps or Weighted Butterfly Situps 
"Buy Out" 3 Wall Climbs

Time Cap 15 minutes