Lördag 30 juni 2018

WoD#1

Three rounds of:
5 Bench Press @ 75% 1RM Bench Press
Rest 20 seconds
5 Clap Pushups (Scale to Knees/Advanced: 5 Explosive Pushup to 20cm (bumper weights) 
Rest 60 seconds between rounds

WoD#2

5 rounds of:

AMRAP in 3 min of:
9 Deadlifts @ 40% 1RM (Rx 80/50kg)
6 Lateral Burpees over the Bar
3 AB Rollers with Bar

Rest 1 min between each 3 min round.

Nybörjarpass

WoD#1

Three rounds of:
5-5-5 Bench Press (start light and build up to a medium-heavy weight) 
Rest 60 seconds between rounds

WoD#2

4 rounds of:

AMRAP in 3 min of:
6 Deadlifts (30-60kg)
4 Lateral Burpees over the Bar
2 AB Rollers with Bar

Rest 1 min between each 3 min round.