Lördag 4 maj 2013

WoD 1. On the minute for 3 minutes:

3 Squat Cleans
Increase weight each minute from around 60-65% of 1 Rep Max in the first minute to 70-75% in the second minute and 80%-85% in the 3rd minute. 

WoD 2. Tabatas

KB Swings (24/16kg) 8x (20s work + 10s rest)
1 min rest

Wallballs (8/6kg) 8x (20s work + 10s rest)
1 min rest

7m Shuttle Sprints 8x (20s work + 10s rest)
1 min rest

BF Sit-ups 8x (20s work + 10s rest)
1 min rest

SDHP (24/16kg KB) 8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa.