Onsdag 3 juli 2019

WoD#1

12-12-12-12 OH Squats @ 30-40-50-60% 1RM
Rest 90s between sets

WoD#2
6 x 2 Min AMRAPs
1. Power Snatch @ 60% 1RM (Rx 50/35kg, Advanced: 60/40kg)
2. Burpees
3. Back Extensions (Advanced: Wtd 15/10kg)
4. Toes 2 Bar
5. Double Unders OR SU
6. Wallballs (advanced 10/8kg)

Rest 1 Min between AMRAPS

Nybörjarpass

WoD#1

6-6-6 OH Squats @ Low to medium weights (Alternative: Front Squats)
Rest 60s between sets

WoD#2
6 x 90s AMRAPs
1. KB Swings @ 60% 1RM (12-20kg)
2. Burpees
3. Back Extensions
4. Toes 2 Bar 
5. Single Unders OR Double Unders
6. Wallballs

Rest 1 Min between AMRAPS