Torsdag 15 mars 2018

WoD#1

4-4-4-4 Back Squat @ 50-60-70-80% 1RM
Rest 60-90 s between sets

WoD#2

5 Rounds
Run 200m (Outside or 6 x 33m Inside) OR Row 200m
10 Power Cleans @ 60% 1RM (Medium Heavy)
10 Lateral Burpees over bar
Time Cap 15 minutes

Nybörjarpass

WoD#1

5-5-5 Back Squat @ 50-60-70% 1RM (Start with a medium weight and increase each set)
Rest 60-90 s between sets

WoD#2

5 Rounds
Run 200m (Outside or 6 x 33m Inside) OR Row 200m
8 Power Cleans @ (Medium weight ca 20-40kg) 
8 Lateral Burpees over bar
Time Cap 15 minutes