Torsdag 12 oktober 2017

WoD#1:

3 Rounds
5 Back Squats @ 75% 1RM
Rest 30s
Max Number Strict Ring Dips OR 8 "Slow Negative" Ring Dips
Rest 60s

WoD#2

Every Minute On The Minute  16 Minutes:

4 Rounds of:

Minute 1
Row (200m/160m)

Minute 2
20 Wallballs (Rx 9/6kg)

Minute 3
5 Clean& Jerks @ 60% 1RM

Minute 4 (and 8/12/16)
20 Back Extensions 

Nybörjarepass

WoD#1:

3 Rounds
5 Back Squats @ Medium weight (ca 60% 1RM Back Squat)
Rest 60s

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1 (and 5/9)
Row (180m/150m)

Minute 2 (and 6/10)
15 Wallballs 4-6kg

Minute 3 (and 7/11)
15 KB Swings 8-16kg 

Minute 4 (and 8/12)
15 Back Extensions