Onsdag 12 juni 2019

WoD#1

5 Rounds of

10 OH Squats @ Medium Weight (ca 50% 1RM OHS)
Scaled Alternative: Back Squats @ medium weight  (ca 40-50% 1RM BS)

Rest 60s between Rounds

WoD#2: For Time:

20 minute AMRAP

30 Double Unders Scaled: 30 Mountain Climbers OR 90 SU
30 Hang Cleans @ 40% 1RM (Rx 45/30kg) (Advanced: 50/35kg) 
30 Weighted Back Extensions (Rx 15/10kg) (Advanced 20/15kg)
30 Wallballs 9/6kg (Advanced: 10Kg/8kg)
30 Hand Release Pushups
30 Pistols (Advanced:  Weighted (16/12kg) Scaled: Reverse Weighted Lunges (Rx 24/16kg)

Nybörjare Pass

WoD#1
5-5-5 Back Squats @ medium weights

Rest 60s between Rounds 

WoD#2:

15 minute AMRAP

20 Mountain Climbers OR DU
20 KB Swings (8-16kg)
20 Back Extensions
20 Wallballs (4-6kg)
20 Hand Release Pushups
20 Reverse Lunges