Torsdag 20 juni 2019

WoD#1

5-4-3-2-1-1 Back Squat  @ 50%-60%-70%-80%-90% 1RM
Rest 60s-90s between Sets

Rest 90 seconds then

One set of:
Back Squat x Max Unbroken Reps @ 70% 1RM (No more than 5 sec pause between lifts)
* OBS: Se till att ni passa varandra på max ubroken reps.

WoD #2: For time
15 Thrusters (50% 1RM Thruster:  43/29kg, Advanced: 50/35Kg)
15 Pullups (Advanced: Chest2Bar) 
15 GHD Situps (Advanced: Weighted GHD (Rx 9/6kg), Scaled Wtd BF Situps)

12 Thrusters
12 Pullups
12 GHD Situps

9 Thrusters
9 Pullups
9 GHD Situps

Time Cap: 15 minutes

Nybörjarepass

WoD#1

5-5-5 Back Squat (Start light and build up)
Rest 60s-90s between Sets

WoD #2: For time
12 Thrusters (15-35kg)
12 Pullups or Ring Rows
12 GHD Or Wtd Situps

9 Thrusters
9 Pullups or Ring Rows
9 GHD Or Wtd Situps

6 Thrusters
6 Pullups or Ring Rows
6 GHD Or Wtd Situps

Time Cap: 15 Minutes