Onsdag 10 januari 2018

WoD#1

In Pairs

50 Synchronised OH Squats @ 50% 1RM OHS (Rx 45/30kg)
OR
50 Synchronised Front Squats @ 40% 1RM FS (Rx 60/40kg)

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
Weighted Back Extensions (Rx 20/10kg)
Box Jumps (Rx 60/50cm)
Ring Dips OR 50% Reps of Muscle Ups (5-5-4-4-3-3-2-2-1-1) 
Push Press @ 60% 1RM Push Press (Rx 60/40kg)

Time Cap: 24 minutes

Nybörjarpass

WoD#1

3 Sets of 

10 OH Squats @ Light Weights (6-30kg)
OR
10 Front Squats @ Medium to Light Weights (20-40kg)

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Back Extensions
Box Jumps (Rx 30-45cm)
Ring Dips
Push Press (15-30kg)

Time Cap 18 minutes