Lördag 7 april 2018

WoD#1
5-5-5-5 Weighted Ring Dips @ 60% 1RM (Rx 24/12kg)
OR
5-5-5-5 Strict or Negative Ring Dips (Jump up to straight arms count slowly to 3 on way down)

WoD#2 Tabatas

Wallballs (Rx  8x (20s work + 10s rest)

KB Swings 8x (20s work + 10s rest)

GHD Sit-ups  8x (20s work + 10s rest)
OR Weighted Butterfly Situps

Row or Bike 8x (20s work + 10s rest)

Rest 1 minute between tabatas.

Addera antalet reps från sämsta varvet på resp övning för att få en summa. I rodd/bike räknas kalorier som reps.

Nybörjarpass

WoD#1
5-5-5-5 Strict or Negative Ring Dips (Jump up to straight arms count slowly to 3 on way down)
Rest 60s between sets

WoD#2 3 minute Tabatas

Wallballs (Rx  6x (20s work + 10s rest)

KB Swings 6x (20s work + 10s rest)

Sit-ups  6x (20s work + 10s rest)

Row or Bike 6x (20s work + 10s rest)

Rest 1 minute between tabatas.

Addera antalet reps från sämsta varvet på resp övning för att få en summa. I rodd/bike räknas kalorier som reps.