Måndag 8 januari 2018

WoD#1:

4-4-4-4-4 Shoulder Press @ 50-60-70-80% 1RM
Rest 60s between Lifts

WoD#2

3 Rounds of
Row 400/320m OR 0,5/0,4 Km on Assault Bike
40 Airsquats
30 Situps
20 Pushups
10 Pullups Or 10 Ring Rows
Rest 60s between rounds

Time Cap 21 minutes

Nybörjarpass

WoD#1:

4-4-4-4 Shoulder Press @ start light (10-30kg) and increase each round if able
Rest 60s between Lifts

WoD#2

3 Rounds of
Row 300/250m OR 0,4/0,3 Km  on Assault Bike
30 Airsquats
20 Situps
10 Pushups
5 Pullups OR 5 Ring Rows
Rest 60s between rounds
Time Cap 18 minutes