Tisdag 17 juli 2018

WoD#1

5-4-3-2-1-1 Bench Press  @ 50-60-70-80-90-100% 1RM
Rest 60-90s between Sets

WoD#2

"The Beast" (6 Rounds 6 Exercises 6 Reps per Exercise)

6 rounds for time of:

6 Handstand push-ups
6 Thrusters @ 60% 1RM  (Rx 60/40kg)
6 Knees-to-elbows 
6 Burpees
6 Kettlebell swings (Rx 32/20kg)
6 Pull-ups

Time Cap 24 minutes

Nybörjarpass

WoD#1

5-5-5 Bench Press (start medium-light and buld up to a set of 5 medium heavy)
Rest 60-90s between Sets

WoD#2

6 rounds for time of:

6 Push Press @ (20-40kg)
6 Thrusters @ (20-40kg)
6 V Ups
6 Burpees
6 Kettlebell swings (12-20kg)
6 Ring Rows