Lördag 6 januari 2018

WoD#1

Three Rounds of:
1. Weighted Box Step-Ups (45cm) x 6 reps each leg (15-40kg Bar) 
2. L Sit x 30 seconds (Rings or Parallettes)
3. Side Plank x 30 seconds each side

WoD #2  
17 minute AMRAP

5 Clean and Jerks @ 60% 1RM (Rx 60/40kg)
10 Goblet Squats @ (Rx 24/16kg)
20 Double Unders OR 20 Mountain Climbers
Rest exactly 30s between rounds

Nybörjarepass

WoD#1

Three Rounds of:
1. Weighted Box Step-Ups (30-45cm) x 6 reps each leg (10-30kg Bar) 
2. Side Plank x 30 seconds each side

WoD #2  
15 minute AMRAP

5 Clean and Jerks (15-40kg)
10 Goblet Squats @ (Rx 24/16k
40 Single Unders

Rest exactly 30s between rounds