Torsdag 22 mars 2018

WoD#1 
3-3-3-3-3-3 Back Squat @ 50-60-70-80-85% 1RM
Rest 60-90s between Sets

WoD#2

For Time:
20-15-10
KB Snatch (Rx 24/16kg) 
Wallballs (Rx 9/6kg) 
Bear Crawls (Meters)
Weighted Back Extensions (15/10kg)

WoD#3
AMRAP 8 minutes:
Run 200m
3 MU (Ring or Bar) OR 3 Jumping Muscle Ups OR 6 Ring Dips

Nybörjarpass

WoD#1 
5-5-5-5 Back Squat @ Start light and build up if able with good technique
Rest 60-90s between Sets

WoD#2

For Time:
3 Rounds
12 KB Snatch (4-16kg) 
12 Wallballs (R4-6kg) 
12m Bear Crawls
12 Back Extensions

WoD#3
AMRAP 8 minutes:
Run 200m
6 Ring Dips