Onsdag 13 mars 2019

WoD#1

4-4-4-4 Touch @ Go Deadlift:
Start at a medium weight, ca 50% 1RM, and build up to a last heavy set, ca 80% 1RM
Rest 60-90s between sets

WoD#2
AMRAP 7 minutes:
3 Power Snatch @ 60% 1RM (Rx 50/35kg)
6 HSPU Or Push Press (Rx 60/40kg)
9 Box Jumps (Rx 60/50cm)

WoD#3

5 Rounds for Time:
12 goblet squats (Rx 24/16kg)
12 Knees 2 Elbows
Rest :30 seconds between rounds
Time Cap: 10 minutes

Nybörjarpass

WoD#1

5-5-5- Deadlift @ medium weights
Rest 60-90s between sets

WoD#2
AMRAP 6 minutes:
3 Slamballs over shoulder (10-30kg)
6 HSPU Or HRPU
9 Box Jumps (30-45cm)

WoD#3

4 Rounds for Time:
10 goblet squats (8-16kg)
10 Knees 2 Elbows OR 8 Knee Raises
Rest :30 seconds between rounds
Time Cap: 8 minutes