Lördag 8 augusti 2018

WoD #1

3 Sets of 
5 Back Squats @ 70% 1RM
Rest 30s
Sprint 200m
Rest 60s

WoD #2

17 minute AMRAP:
"Unbroken"


5m HS Walk (Scale to walk sideways along the wall 5m) OR 10m Crab Crawl
10 Chest2Bar Pullups/Pullups
15 Deadlifts (Rx 80/50kg)
20 Double-Unders or 50 Single Unders

Aim is to do each exercise reps unbroken - if unable to a 5 burpee penalty OR repeat exercise from the start

Nybörjarepass

WoD #1

3 Sets of 
5 Back Squats @ increasing weights
Start with a low to medium weight and increase each round up to a moderate to heavy last set of 5.
Rest 60-90s between sets

WoD #2

14 minute AMRAP:
"Unbroken"

10m Crab Crawl
10 Pullups or Ring Rows
10 Deadlifts (30-50kg)
40 Single Unders

Aim is to do each exercise reps unbroken - if unable to a 5 burpee penalty OR repeat exercise from the start