Söndag 14 juli 2019

WoD #1 

5-5-5-5-5 Front Squats @ 40-50-60-70-80% 1RM Front Squat
Rest 60-90s between sets

WoD#2:

3 x 8 Min AMRAPS
#1
10 Pullups
30 DU/90 SU
Rest 3 min
#2
21 KB Swings (Rx 24/16kg)
10 T2B OR V Ups
8 HSPU OR HRPU
Rest 3 min
#3 
400M Row/Ski OR Run
15 Thrusters (Rx 43/30kg)



  

Nybörjare

WoD #1 

5-5-5 Front Squats @ Increasing Weights
Start light and increase weights each round
Rest 60-90s between sets

WoD#2:

2 x 8 Min AMRAPS
#1
8 Pullups OR Ring Rows
10 DU OR 30 SU
10 Thrusters (15-30kg)
Rest 3 min
#2
10 KB Swings (Rx 24/16kg)
10 T2B OR V Ups
10 HRPU