Onsdag 18 april 2018

WoD#1

3 Rounds of: 
5 Bench Presses @ 75% 1RM
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase. Body as parallel to the floor as possible. Heels on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Bike/Row 30/24 calories OR Run 400m
18-15-12-9 Reps of:
Toes2Bar  OR V Ups 
Thrusters (Rx 42,5/30kg)
Pushups on Bar
Cash Out: Bike/Row 30/24  Calories OR Run 400m
Time Cap 20 Minutes 

Nybörjarpass

WoD#1

3 Rounds of: 
5 Bench Presses @ Medium weights
Rest 30s
5 Ring Rows
(OBS: Slow especially on the downward phase. Body as parallel to the floor as possible. Heels on a box if possible)
Rest 60s between rounds

WoD#2

For time:
Cash In: Bike/Row 25/20 calories OR Run 300m

15-12-9-6 Reps of:
Toes2Bar/Knee Raises OR V Ups 
Thrusters (15-30kg)
Pushups

Cash Out: Bike/Row 25/20 calories OR Run 300m
Time Cap 16 Minutes