Torsdag 4 juli 2019

WoD#1

5-5-5-5-5 Shoulder Press (eg @ 40-50-60-70-80% 1RM)
Rest 60-90s between rounds

WoD#2
5 Rounds of 
10 Push Press  @ 50% 1RM Push Press (Rx 50/35kg, Advanced 60/40kg)
20 Situps (Advanced: Weighted 15/10KG Weight)
30 Double Unders or 30 Mountain Climbers
Time Cap 10 min

WoD#3
5 Rounds of
Run 200m
10 Lateral Burpees over the Bar
Rest 30s between Rounds
Advanced: Wear Vest
Time Cap: 10 minutes

Nybörjarpass

WoD#1

5-5-5-5 Shoulder Press  (Start light and build up ro a medium-heavy weight)
Rest 60-90s between rounds

WoD#2
4 Rounds of 
10 Push Press @ (15-40kg)
15 Situps
20 Mountain Climbers
Time Cap 8 min

WoD#3
4 Rounds of
Run 200m
8 Lateral Burpees over the Bar
Rest 30s between Rounds
Time Cap 8 min