Tisdag 26 september 2017

WoD#1 
3 Rounds: 
5 Bench Press @ 75% 1RM
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2
Nancy
5 Rounds for Time
15 Overhead Squats @ 50% 1RM OHS (Rx 43/29kg)
(OR 15 Front Squats @ 50% 1RM OHS (Rx 60/40kg)
Run 400m
Time Cap 18 minutes

Nybörjarepass

WoD#1 
3 Rounds: 
5 Bench Press @ medium weight
Rest 30s
5 Ring Rows  (as slow as possible on way down)
Rest 60 seconds

WoD#2

5 Rounds for Time
15 Front squats (20-30kg)
Run 300m (or Row 300m)

Time Cap 15 minutes