Torsdag 14 mars 2019

WoD#1

4 Rounds of:
First: 5 Back Squat @ ca 70% 1RM
Rest 30s
Then: 5 Box Jumps from Bottom of Squat Position (Rx 60/50cm)
Rest 60 s between sets

WoD#2

5 Rounds
10 Calories (Row/Bike or Ski) OR Run 200m
10 Power Cleans @ 60% 1RM (Medium Heavy)
10 Lateral Burpees over bar
Time Cap 15 minutes

Nybörjarpass

WoD#1

5-5-5 Back Squat @ 50-60-70% 1RM (Start with a medium weight and increase each set)
Rest 60-90 s between sets

WoD#2

5 Rounds
8 Calories Row/Bike/Ski OR Run 200m
8 Power Cleans @ (Medium weight ca 20-40kg) 
8 Lateral Burpees over bar
Time Cap 15 minutes