Onsdag 26 juni 2019

WoD#1
5-4-3-2-1-1-1 Front Squat (Start light and build up to a heavy last lift)
E.g 40-50-60-70-80-90-100% 1RM
Rest 60-90s between sets

WoD#2
EMOTM 10 min
6 Wallballs (Rx 9/6kg) Advanced: 10/6kg to mans height.
4 Power Cleans @ 60% 1RM (Rx 60/40kg) Advanced: 70/50kg
2 Body Blasters (Scaled: 2 Burpee box jumpovers Advanced: 2 Bar MU)

WoD#3: 8 min AMRAP In Teams of 3:
#1 Run 200m
#2 AMRAP Burpees
#3 Rest

Change After each 200m run.

Nybörjarpass

WoD#1
5-5-5 Front Squats @ Medium weights 1RM
Rest 60s between sets

WoD#2
EMOTM 8 min
6 Wallballs (4-6kg)
4 Power Cleans @ (20-40kg)
2 Burpee box jumpover

WoD#3: 6 min AMRAP In Teams of 3:
#1 Run 200m
#2 AMRAP Burpees
#3 Rest

Change After each 200m run.