Torsdag 21 mars 2019

WoD#1 
First: 3-3-3 Back Squat with 3 sec pause in bottom position at a medium weight ca 50-60% 1RM
Then 3-3-3 Heavy Back Squats without a hold at a Heavy Weight ca 80-85% 1RM
Rest 60-90s between Sets

WoD#2

For Time:
Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps of: 
KB OR DB Snatch (Rx 24/16kg OR 22,5/15kg) 
Wallballs (Rx 9/6kg) 
Slamball over Shoulder (Rx 50/30kg)
Weighted Back Extensions (20/15kg)

Time Cap: 20min

WoD#3
AMRAP 8 minutes:
Run 200m (Inside or Out)
3 MU (Ring or Bar) OR Jumping Muscle Ups OR Band Assisted MU (OR 6 Ring Rows)

Nybörjarpass

WoD#1 
5-5-5-5 Back Squat @ Start light and build up if able with good technique
Rest 60-90s between Sets

WoD#2

For Time:
Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps of: 
KB OR DB Snatch (5-16kg) 
Wallballs (4-6kg) 
Slamball over Shoulder (10-30kg)
Back Extensions

Time Cap: 18min