Onsdag 31 januari 2018

WoD#1

5-4-3-2-1-1 Bench Press @ 40%-60%-70%-80%-90%-100% 1RM
Rest 60s-90s between Sets

Time Cap 12 minutes 

WoD#2

8 rounds for time of:

10 meter OH Weighted Walking Lunges (Rx 25/15kg Weight)
10 Goblet Squats (Rx 32/24kg)
10 meter OH Weighted Walking Lunges
10 Ring Rows

Time Cap 20 minutes

Nybörjarpass

WoD#1

5-5-5 Bench Press @ Medium Weights
Rest 60s-90s between Sets

Time Cap 10 minutes 

WoD#2

8 rounds for time of:

8 meter OH Weighted Walking Lunges (5-15kg Weight)
8 Goblet Squats (8-20kg)
8 meter OH Weighted Walking Lunges
8 Ring Rows

Time Cap 18 minutes