Söndag 21 januari 2018

WoD#1

3-3-3-3-3 Back Squats @ 50-60-70-80-90% 1RM
Rest 60-90s between sets

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups OR 2x HR Pushups (20-18-16....2 Reps)
GHD Situps (or Weighted BF Situps)
Box Jumps (Rx 60/50cm)
Goblet Squats (Rx 32/24 KG) 
Time Cap 20 Minutes

Nybörjarpass

WoD#1

5-5-5 Back Squats: Start light and build up if able.
Rest 60-90s between sets

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Handstand Pushups OR 2x Pushups (20-18-16....2 Reps)
GHD Situps (or Weighted BF Situps)
Goblet Squats (8-24KG)
Box Jumps (30-45cm) 
Time Cap 16 Minutes

Familjepass

WoD#1

Bring Sally Up: Air Squats

10-9-8-7-6-5-4-3-2-1 Reps of:
Pushups
Situps
Box Jumps
Goblet Squats (4-8 KG) 
Time Cap 16 Minutes