Torsdag 8 februari 2018

WoD#1

AMRAP in 12 min of:

8 Deadlifts @ 60% 1RM (Rx 100/70 kg)
10 Hollow rocks (scaled: situps)
12 pushups
200 m run

[5 minutes rest]

WoD#2

AMRAP in 12 min of:

10 HSPU (scaled: Push press @ 60% 1RM; advanced: strict HSPU)
10 Ring row (advanced: elevated)
10 Goblet Lunges (Rx 24/16 kg)

 

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Nybörjarpass

 

WoD#1

AMRAP in 10 min of:

8 Deadlifts @ 50% 1RM
10 Hollow rocks (scaled: situps)
12 pushups
200 m run

[5 minutes rest]

WoD#2

AMRAP in 10 min of:

10 HSPU (scaled: Push press @ 50% 1RM)
10 Ring row
10 Goblet Lunges (8-16 kg)