Måndag 7 maj 2018

WoD #1

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

WoD#2 

For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
12 V Ups
12 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
12 Ring Rows
12 Pushups

First: 15 Burpees
Then 3 Rounds of:
12 Goblet Squats (32/20kg)
12 Box Jumps

First 60 Double Unders (OR 120 SU)
Then 3 Rounds
12 DB OR KB Snatches (Rx 22,5/15kg)
12 Jumping Lunges

Nybörjarpass

WoD #1

5-5-5 Back Squats @ medium weights
Rest 60-90s between sets

WoD#2 

For Time - Complete the following:

First: Row (300m/250m)
Then: 3 Rounds of:
8 V Ups
8 Back Extensions

First: 40 Mountain Climbers
Then 3 Rounds of:
8 Ring Rows
8 Pushups

First: 15 Burpees
Then 3 Rounds of:
8 Goblet Squats (8-20kg)
8 Box Jumps

First 40 Double Unders (OR 100 SU)
Then 3 Rounds
8 DB OR KB Snatches (5-15kg)
8 Jumping Lunges