Lördag 7 juli 2018

WoD #1
3-3-3-3-3 Back Squats @ 50-60-70-80-90% 1RM
Rest 60-90s between sets 

WoD#2 AMRAP 18 min 

5 Burpee Box Jump-Overs (RX 60/50cm)
10 Deadlifts @ 50% 1RM (Rx 100/70kg) 
15 Ring Rows
20 Goblet Squats (Rx 24/16kg)
25 Double-Unders or 25 Mountain Climbers

Nybörjarpass

WoD #1
5-5-5 Back Squats start with a light-medium weight and build up to a medium-heavy weight
Rest 60-90s between sets 

WoD#2 AMRAP 15 min 

4 Burpee Box Jump-Overs (30-45cm)
8 Deadlifts (30-60kg) 
12 Ring Rows
16 Goblet Squats (Rx 8-16kg)
20 Mountain Climbers