Måndag 6 maj 2019

WoD #1

5-5-5 Back Squats @ ca 80% 1RM
Rest 60-90s between sets

WoD#2 

For Time - Complete the following:

First: Row/Bike OR Ski (24/20 Calories)
Then: 3 Rounds of:
12 V Ups
12 Back Extensions

First: Run 200m
Then 3 Rounds of:
12 Ring Rows
12 Pushups

First: 15 Burpees
Then 3 Rounds of:
12 Slam Balls over Shoulders (Rx 50/30kg)
12 Box Jumps (Rx 60/50cm)

First 60 Double Unders (OR 120 SU)
Then 3 Rounds
12 DB OR KB Snatches (Rx 22,5/15kg)
12 Goblet Squats with same KB or DB

Time Cap 20 minutes

Nybörjarpass

WoD #1

5-5-5 Back Squats @ medium weights
Rest 60-90s between sets

WoD#2 

For Time - Complete the following:

First: Row/Bike OR Ski (24/20 Calories)
Then: 3 Rounds of:
12 V Ups
12 Back Extensions

First: Run 200m
Then 3 Rounds of:
12 Ring Rows
12 Pushups

First: 15 Burpees
Then 3 Rounds of:
12 Slam Balls over Shoulders (10-30kg)
12 Box Jumps (30-45cm)

Time Cap: 16 minutes