Måndag 28 maj 2018

WoD #1

3 Rounds of

5 Deadlifts @ 75% 1RM
Rest 30s
Max Double Unders (or Max Single Unders) in 60s
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
10-9-8-7-6-5-4-3-2-1 Reps of:
GHD Situps (Advanced: Weighted)
Handstand Pushups (Alternative Heavy Pushpress or HR Pushups
Goblet Squats (Rx 32/24kg)
Power Cleans @ 60% 1RM (Rx 60/40kg)

Time Cap 25 minutes

Nybörjarpass

WoD #1

3 Rounds of

5 Deadlifts @ medium weights
Rest 30s
Max Single Unders (or Double Unders) in 60s
Rest 60s between Rounds 

WoD#2:
Reverse Ladder
9-8-7-6-5-4-3-2-1 Reps of:
GHD Situps (OR Weighted BF Situps)
Handstand Pushups (Alternative Pushpress or HR Pushups)
Goblet Squats (Rx 12-20kg)
Power Cleans (20-40kg)

Time Cap 20 minutes