Onsdag 27 juni 2018

WoD#1
5-4-3-2-1-1-1 Back Squat @ 40-50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD#2
EMOTM 10 min
6 Wallballs (Rx 9/6kg)
4 Power Cleans @ 60% 1RM (Rx 60/40kg)
2 Body Blaster (OR Burpee box jumpover)

WoD#3: 8 min AMRAP In Teams of 3:
#1 Run 200m
#2 AMRAP Burpees
#3 Rest

Change After each 200m run.

Nybörjarpass

WoD#1
5-5-5 Back Squat @ Medium weights 1RM
Rest 60s between sets

WoD#2
EMOTM 8 min
6 Wallballs (4-6kg)
4 Power Cleans @ (20-40kg)
2 Burpee box jumpover

WoD#3: 6 min AMRAP In Teams of 3:
#1 Run 150m
#2 AMRAP Burpees
#3 Rest

Change After each 150m run.