Tisdag 3 juli 2018

WoD#1 

3 sets of:
5 Deadlifts @ 75% 1RM
Rest 30 seconds
5 Power Cleans @ 50% of DL Weight
Rest 60s between rounds

WoD #2
In Pairs (One works/one rests)  
20 minute AMRAP:
Share (10 each)

20m Sled Push 2 x 10mRx 60/40kg)
20 Hand Release Pushups
20 Weighted Box Step Ups (with Bar) (Rx 40/25kg up to 45cm)
20 Pullups

Nybörjarpass

WoD#1 

3 sets of:
5-5-5 Deadlifts @ Increasing Weights (Start light medium and build up to medium heavy) 
Rest 90s between rounds

WoD #2
In Pairs (One works/one rests) 
16 minute AMRAP:
Share (10 each)

20m Sled Push (20-40kg)
20 Pushups
20 Weighted Box Step Ups (with 15-20kg Bar to 30-45cm)
20 Pullups Or Ring Rows