Onsdag 4 oktober 2017

WoD #1:

3-3-3-3+ Bench Press with narrow grip @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD #2:

17 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10-11... Reps
Burpee Box Jumpovers
Handstand Pushups OR Pushpress @ 60% 1RM (Rx 60/40kg)
Knees to Elbows OR V Ups
Kettlebell Snatch (Rx 24/16kg)

Nybörjarpass

WoD #1:

5-5-5 Bench Press with narrow grip @ Medium weights (increase weight if able)
Rest 60-90s between sets

WoD #2:

14 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10-11... Reps
Burpees
Handstand Pushups OR Pushpress (Rx 15-40kg)
Knees to Elbows OR V Ups
Kettlebell Snatch (Rx 8-16kg)