Tisdag 9 april 2019

WoD#1
 
5-5-5 Back Squats @ 75% 1RM 
Rest 60-90s between rounds

WoD#2

EMOTM 20 minutes (5 Rounds)

Minute 1: 15/12 Calorie Row or Bike Or Ski
Minute 2: 15 Knees to Elbows
Minute 3: 15 Thruster @ 40% 1RM (Rx 42,5/30kg)
Minute 4: Rest

Scale reps as/if needed 

Nybörjarpass

WoD#1

5-5-5 Back Squat: Start with a medium-light weight and bild up to medium/heavy

WoD#2 

EMOTM 16 minutes (4 Rounds)

Minute 1: 12/10 Calorie Row or Bike Or Ski
Minute 2: 12 Knees to Elbows OR Scaled: Knees to Armpits
Minute 3: 12 Thrusters (15-30kg)
Minute 4: Rest

Scale reps as/if needed

Seniorpass

WoD#1

5-5-5 Back Squat: With  medium-light weights. Focus on technique.

WoD#2 

12 min AMRAP

7 Calorie Row or Bike or Ski
7 Sit Ups
7 Goblet Squats @ 8-12KG
7 Push Press @ (10-30kg)