Måndag 11 mars 2019

WoD#1
3 rounds of 4 minutes (12 minutes):
Minute 1: 40 second plank hold
Minute 2: 15/12 calories Row/Ski/Bike
Minute 3: 15 GHD Situps or Wtd Situps
Minute 4: 10 Power Cleans @ 60% 1RM (Rx 60/40kg)  

WoD#2

12 min AMRAP: 
8 Deadlifts @ 40% 1RM (80/50kg)
8 Box Jumps (Rx 60/50cm)
8 Hand Release Pushups

Nybörjarepass

WoD#1
3 Rounds of 4 minutes (12 minutes):
Minute 1: 30 second plank hold
Minute 2: 12/10 calories Row/Ski/Bike
Minute 3: 10 GHD Situps or 10 Weighted Situps
Minute 4: 8 Power Cleans (15-40kg)  

WoD#2

10 min AMRAP: 
6 Deadlifts @ (30-50kg), 
6 Box Jumps (30-45 cm)
6 Hand Release Pushups