Torsdag 21 juni 2018

WoD#1

5-3-1-1-1-1 OH Squat @ 50-60-70-80%-90-100% 1RM (Build up to a Max)
Rest 60-90s between Sets

WoD#2

Whitten: 3 rounds for time of:

22 KB Swings (Rx 32/20kg)
22 Box Jumps (Rx 60/50cm)
Run 400m OR Row 400m
22 Burpees
22 Wallballs  (Rx 9/6kg)

Time Cap 24 Minutes

Advanced: 5 Rounds

Nybörjarpass

WoD#1

5-5-5 OH Squat: Start light 6-15kg Bar and increase only if technique is good.
Rest 60s between Sets

WoD#2

3 rounds for time of:

15 KB Swings (12-20kg)
15 Box Jumps (30-45cm)
Run 400m OR Row 400m
15 Burpees
15 Wallballs  (4-6kg)

Time Cap 21 Minutes