Torsdag 15 februari 2018

WoD#1
5-5-5-5 Back Squat @40-50-60-70% 1RM
Pause 3 seconds in bottom position on every squat.

Rest 60-90s Between Sets

Time Cap 8 minutes

WoD#2
EMOM 15 Minutes (5 Rounds):
1 minute Wallballs (Rx 9/6kg)
1 minute Box Jump Overs (Rx 60/50cm)
1 minute Power Snatches @ 60% 1RM Power Snatch (Rx 50/35kg)
OBS: Aim to do same number of reps for respective exercises in all 5 rounds.
With Snatches think quality over quantity. Probably Singles. 

 

Nybörjarepass

WoD#1
5-5-5 Back Squat @ Medium weight (Focus on depth and technique) 
Rest 60-90s Between Sets
Time Cap:8 minutes

WoD#2
EMOM 12 Minutes (4 Rounds):
1 minute Wallballs (Rx 4-6kg)
1 minute Box Jump Overs (Rx 30-45cm)
1 minute Power Snatches (10-30kg)
OBS: Aim to do same number of reps for respective exercises in all 4 rounds.
With Snatches think quality over quantity