Torsdag 7 juni 2018

WoD #1

3 Rounds of

5 Back Squats @ 75-80% 1RM
Rest 30s
10 Weighted Back Extensions (Rx 25/15kg)
Rest 60s between Rounds 

WoD#2

For Time

Run 250m OR 15 Calorie Row Or 15 Calorie Bike
15 Thrusters (Rx 40/25kg)
Run 250m OR 15 Calorie Row Or 15 Calorie Bike
15 OH Squats @ 50% 1RM Push Press (Max 40/25kg)
Run 250m OR 15 Calorie Row Or 15 Calorie Bike
15 Kettlebell Swings (Rx 24/16kg)
Run 250m OR 15 Calorie Row Or 15 Calorie Bike
15 Toes 2 Bar
Run 250m OR 15 Calorie Row Or 15 Calorie Bike
...and back (Toes 2 Bar, run/row, KBS, run/row, FS, run/row, thrusters, run/row)

Nybörjarpass

WoD #1

5-5-5-5 Back Squats (Start light and build up
Rest 60s between Rounds 

WoD#2

For Time

Run 150m OR 10 Calorie Row Or 10 Calorie Bike
10 Thrusters (15-25kg)
Run 150m OR 10 Calorie Row Or 10 Calorie Bike
10 Front Squats @  (15-25kg)
Run 150m OR 10 Calorie Row Or 10 Calorie Bike
10 Kettlebell Swings (8-16kg)
Run 150m OR 10 Calorie Row Or 10 Calorie Bike
10 Toes 2 Bar or Knee Raises Or V Ups
Run 150m OR 10 Calorie Row Or 10 Calorie Bike
...and back (Toes 2 Bar, run/row, KBS, run/row, OHS, run/row, thrusters, run/row)