Lördag 24 augusti 2019

WoD#1: 
12-12-12 Back Squats
Build up to a last challenging set 
* Rest 90-120s between sets.

(Alternative: Stay at a medium weight)

WoD#2 "Swordfish" 5 Rounds:

25 Abmat Situps

12 Overhead Squats  (Rx 42,5/30Kg, Advanced 15 Reps)

Rest 1:00
Time Cap: 15 minutes
Goal: Under 14 minutes

Extra Credit

ARMS

6-10 Chinups  OR 15 Hammer Curls 

AMRAP Diamond Pushups  OR Banded Tricep Push Downs

Rest 1:00

x 4

Nybörjarpass

WoD#1: 
12-12-12 Back Squats (OR Goblet Squats)
Low weights - technique focus
* Rest 90-120s between sets.

WoD#2 "Swordfish" 4 Rounds:

20 Abmat Situps

10 Overhead Squats  (Empty Bar OR Stick)

Rest 1:00

Time Cap: 14 minutes