Måndag 5 februari 2018

WoD#1

5-5-5-5-5 Back Squats @ 40-50-60-70-80% 1RM
Rest 60-90s between sets.

WoD#2

AMRAP in 3 min of:
5 Burpee Box Jump-overs (Rx 60/45 cm)
10 KB/DB Snatches (Rx 24/16 kg)

[1 min rest]

AMRAP in 3 min of:
5 C2B pullups (Scaled: pullups; Advanced: Bar MU)
10 wall ball (Rx 9/6 kg)

[1 min rest]

AMRAP in 3 min of:
5 Hand release pushups
10 double-unders (scaled: 20 single-unders)

[1 min rest]

AMRAP in 3 min of:
5 power cleans @ 60% 1RM (Rx 60/40 kg)
10 GHD situps (scaled: weighted situps)

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Nybörjarpass:

WoD#1

5-5-5 Back Squats @ 40-50-60% 1RM
Rest 60-90s between sets.

WoD#2

AMRAP in 3 min of:
5 Burpee Box Jump-overs (30-60cm)
10 KB/DB Snatches (8-12 kg)

[1 min rest]

AMRAP in 3 min of:
5 pullups (or ring rows)
10 wall ball (4-8 kg)

[1 min rest]

AMRAP in 3 min of:
5 Hand release pushups
20 single-unders

[1 min rest]

AMRAP in 3 min of:
5 power cleans @ 15-40 kg
10 GHD situps (or weighted situps)