Onsdag 22 augusti 2018

WoD#1:

5-4-3-2-1-1-1 Back Squat @
50-60-70-80-90-100% 1RM
Vila 60-90s between sets.

WoD#2

3 x 6 Min Tabatas

1. Alternate Pushups and Ring Rows 12x (20s work + 10s rest)

1 min rest

2. Alternate GHD Situps and Back Extensions 12 x (20s work + 10s rest)

1 min rest

3. Alternate Goblet Squats (Rx 24/16kg) and Box Jumps 12 x (20s work + 10s rest)

Nybörjarpass

WoD#1:

5-5-5 Back Squat @ medium weight (Increase each round if technique is good)
Rest 60-90s between sets

WoD#2

3 x 5 Min Tabatas

1. Alternate Pushups and Ring Rows 10 x (20s work + 10s rest)

1 min rest

2. Alternate GHD Situps (OR Wtd Situps) and Back Extensions 10 x (20s work + 10s rest)

1 min rest

3. Alternate Goblet Squats (8-16kg) and Box Jumps (30-45cm) 10 x (20s work + 10s rest)