Tisdag 24 juli 2018

WoD#1

5-4-3-2-1 Front Squat  @ 50%-60%-70%-80%-90% 1RM
Rest 60s between Sets

Rest 2 minutes then:

One set of:
Front Squat x Max Unbroken Reps @ 80%

WoD #2: For time 
Rounds of 15/12/9/6/3 Reps of:
Thrusters @ 50% 1RM Thruster (Rx 45/30kg)
Pullups
GHD Situps (OR  Weighted Situps (9/6kg Medicine Ball))

Time Cap 18 minutes

Nybörjarpass

WoD#1

5-5-5-5 Front Squat  @ light to medium weights
Rest 60s between Sets

WoD #2: For time 
Rounds of 15/12/9/6/3 Reps of:
Thrusters @ (10-30kg)
Pullups OR Ring Rows
Situps

Time Cap 15 minutes