Söndag 17 december 2017

WoD#1:
5-5-5-5 Back Squats @ 40-50-60-70% 1RM
Rest 60-90s between sets

WoD#2

17 min AMRAP: In Pairs: Share each exercise as required. One works one rests.
4 Wallclimbs
6 Body Blasters
8 Goblet Squats (Rx 32/20kg)

Nybörjarpass

WoD#1:
5-5-5-5 Back Squats @ medium weights 1RM
Rest 60s between sets

WoD#2

14 min AMRAP: In Pairs: Share each exercise as required. One works one rests.
4 Wallclimbs
6 Body Blasters
8 Goblet Squats (Rx 8-20kg)

Familjepass

WoD#1

Bring Sally Up: Airsquats

In pairs - UGOIGO/Share

60 Pushpress @ (6-15kg) - total/shared (30 each, Swap after 10 reps)
While one person is doing Pushpresses the other is holding a Plank Position

60 Box Jumps OR Step ups - total/shared
While one person is doing Box Jumps the other is hanging from the pullup bar or Rings

60 Knee Raises - total/shared
While one person is doing Knee Raises the other is holding a "Jägarställning"

60 Wallballs - total/shared
While one person is doing Wallballs the other is holding a bar (same as Pushpress) in the front rack position