Måndag 12 mars 2018

WoD#1
3 rounds of 4 minutes (12 minutes):
Minute 1: 40 second plank hold
Minute 2: 15/12 calories Rowing
Minute 3: 15 GHD Situps or Wtd Situps
Minute 4: 10 Power Cleans @ 60% 1RM (Rx 60/40kg)  

WoD#2

8 min AMRAP: 
8 Deadlifts @ 40% 1RM (80/50kg)
8 Broad Jumps (Rx 180/150cm)
8 HSPU


Nybörjarepass

WoD#1
3 Rounds of 4 minutes (12 minutes):
Minute 1: 30 second plank hold
Minute 2: 12/10 calories Rowing
Minute 3: 10 GHD Situps or 15 Butterfly Situps
Minute 4: 8 Power Cleans (15-40kg)  

WoD#2

6 min AMRAP: 
6 Deadlifts @ (30-50kg), 
6 Broad Jumps (100-150cm)
6 HSPU OR Hand Release Pushups