Onsdag 22 maj 2019

WoD#1

8-6-4-2-1 Back Squat (Start light ca 40% 1RM and build up to a heavy last set (max))
Rest 60-90s between rounds

WoD#2 

Cash In: 15 Burpees jump up to 15/10kg Plate

3 Rounds for Time
10 toes to bar
20 Power Cleans (Rx 60/40kg)
30 Wtd OH Lunge Steps (Rx 15/10kg)
40 Wallballs 

Cash Out: 15 Burpees to 15/10kg Plate 

Time Cap: 24 minutes

Nybörjarpass

WoD#1

5-5-5 Back Squat - Start light and build up if able
Rest 60-90s between rounds

WoD#2 

Cash In: 10 Burpees jump up to Plate

3 Rounds for Time
8 toes to bar OR Knee Raises
12 Power Cleans (15-40kg)
26 Wtd OH Lunge Steps (5-10kg)
20 Wallballs (4-6kg)

Cash Out: 10 Burpees to Plate 

Time Cap: 18 minutes