Lördag 9 september 2017

WoD #1

3 Sets of 
5 Back Squats @ 80% 1RM
Rest 30s
5 High Box Jumps
Rest 60s

WoD #2

18 minute AMRAP:
"Unbroken"


5m HS Walk (Scale to walk sideways along the wall 5m) OR 10m Crab Crawl
10 GHD Situps OR 10 Weighted Situps
15 KB Swings (Rx 24/16kg)
20 Double-Unders or 50 Single Unders

Aim is to do each exercise reps unbroken - if unable to a 5 burpee penalty OR repeat exercise from the start

Nybörjarepass

WoD #1

3 Sets of 
5 Back Squats @ increasing weights
Start with a low to medium weight and increase each round up to a moderate to heavy last set of 5.
Rest 60-90s between sets

WoD #2

15 minute AMRAP:
"Unbroken"

10m Crab Crawl
10 Situps 
10 Kettlebell Swings (8-16kg)
30 Single Unders

Aim is to do each exercise reps unbroken - if unable to a 5 burpee penalty OR repeat exercise from the start