Tisdag 10 april 2018

WoD#1

3 Rounds of: 
5 Back Squats @ 75% 1RM 
Rest 20s
5 High Box Jumps (90-95% 1RM)
Rest 60s between rounds

WoD#2

15 min AMRAP

7 Calorie Row or Bike
7 Knees to Elbows
7 Front Squats @ 50% 1RM (Rx 60/40kg)
7 Handstand Pushups 

Nybörjarpass

WoD#1

5-5-5 Back Squat: Start with a medium-light weight and bild up to medium/heavy

WoD#2 

12 min AMRAP

7 Calorie Row or Bike
7 V Ups
7 Goblet Squats @ 12-24KG
7 Push Press @ (15-30kg)

Seniorpass

WoD#1

5-5-5 Back Squat: With  medium-light weights. Focus on technique.

WoD#2 

12 min AMRAP

7 Calorie Row or Bike
7 Sit Ups
7 Goblet Squats @ 8-12KG
7 Push Press @ (10-30kg)