Lördag 6 juli 2019

WoD #1
5-5-5-5-5 Back Squats @ start light and build up to a last eavy set of 5 (ca 80% 1RM)
Rest 60-90s between sets 

WoD#2 AMRAP 18 min 

6 Burpee Box Jump-Overs (RX 60/50cm)
8 Deadlifts @ 50% 1RM (Rx 100/70kg, Advanced: 110/75kg) 
10 Ring Rows (Advanced 4 Ring MUs)
12 Goblet Squats (Rx 24/16kg, Advanced: 32/20kg)
24 Double-Unders or 24 Mountain Climbers

Nybörjarpass

WoD #1
5-5-5 Back Squats start with a light-medium weight and build up to a medium-heavy weight
Rest 60-90s between sets 

WoD#2 AMRAP 15 min 

4 Burpee Box Jump-Overs (30-45cm)
6 Deadlifts (30-60kg) 
8 Ring Rows
10 Goblet Squats (Rx 8-16kg)
20 Mountain Climbers