Torsdag 12 juli 2018

WoD#1

3-3-3-3-3-3 Thrusters @ Increasing Weights
Start light (around 40% 1RM Thruster) and build up to find 3RM or a Today's "Heavy" 3RM
Rest 60-90s between rounds

WoD#2

Every minute, on the minute, for 16 minutes (4 Rounds):
Minute 1 – Row 15/12 Calories OR Bike
Minute 2 – 20 Hand Release Pushups
Minute 3 – 12 Front Rack Lunges (6 per leg)  (Rx 50/35kg)
Minute 4 - 12 Wtd GHD Situps (9/6kg)

Nybörjarpass

WoD#1

5-5-5 Thrusters @ Increasing Weights
Start light (15-30kg) and build up to a medium heavy set of 5 
Rest 60-90s between rounds

WoD#2

Every minute, on the minute, for 12 minutes (3 Rounds):
Minute 1 – Row 12/10 Calories
Minute 2 – 15 Hand Release Pushups
Minute 3 – 12 Front Rack Lunges (5 per leg)  (Rx 15-30kg)
Minute 4 - 12 GHD Situps or Wtd Situps (5-15kg)