Onsdag 23 maj 2018

WoD#1

3-3-3-3-3 Back Squat @ 40-50-60-70-80% 1RM
Rest 60-90s between rounds

WoD#2 

3 Rounds for Time (Advanced 4 rounds)
10 toes to bar
20 boxjumps (Rx 60/50cm)
30 kb-swings (Rx 24/16kg)
40 air squats
400m Run (Alternative: 400m Row)

Nybörjarpass

WoD#1

3-3-3-3 Back Squat - Start light and build up if able
Rest 60-90s between rounds

WoD#2 

3 Rounds for Time
8 Knee Raise OR 8 toes to bar 
12 boxjumps (30-45 cm)
16 kb-swings (8-20kg)
20 air squats
400m Run (Alternative: 400m Row)