Söndag 8 oktober 2017

WoD #1

3 Sets of 
5 Front Squats @ 75-80% 1RM Front Squat
Rest 30s
5 High Box Jumps
Rest 60s

WoD#2:

18Min AMRAP
20 Calorie Row or Assault Bike
15 KB Swings (Rx 24/16kg)
10 Push Press @ 50% 1RM Push Press
5 Lateral Burpees over Bar

Nybörjarpass

WoD #1 
5-5-5 Front Squats @ medium weights (Increase if able)
Rest 60-90s between rounds

WoD#2:

15Min AMRAP
16 Calorie Row or Assault Bike
12 KB Swings (8-16kg)
8 Push Press (15-30kg)
4 Burpees

Familjpass

WoD #1

Max Box Jump Height (up to bumper plates)

WoD#2:

15Min AMRAP
16 Airsquats
12 Pushups
8 Calorie Row
4 Burpees