Torsdag 23 maj 2019

WoD # 1:

5-5-5-5-5+ Bench Press @ Start light (ca 40% 1RM) and build up to a heavy last set (ca 80% 1RM)
rest 60-90s between sets

WoD #2:

"Death by Fran"

EMOTM 16 Minutes

1st Minute: 1 Thruster (Rx 42,5/30kg) + 1 Pullup
2nd Minute: 2 Thrusters + 2 Pullups
3rd Minute: 3 Thrusters  + 3 Pullups
....continue for as many minutes as possible and then continue with Airsquats + Pushups every minute increasing also by 1 rep every minute.

 

WoD # 1:

5-5-5 Bench Press @ medium weights

WoD #2:

"Death by Fran"

EMOTM 12 minutes

1st Minute: 1 Thruster (15-30kg) + 1 Pullup OR Ring Row
2nd Minute: 2 Thrusters + 2 Pullups/Ring Rows
3rd Minute: 3 Thrusters  + 3 Pullups/Ring Rows
........continue for as many minutes as possible and then continue with Airsquats + Pushups every minute increasing also by 1 rep every minute for 12 minutes.