Lördag 24 november 2018

WoD#1

5-4-3-2-1-1-1 Bench Press @ 50-60-70-80%-90-100% 1RM
Rest 60-90s between sets. 
Time Cap: 12 minutes

WoD #2

5x3min AMRAPS

3 Burpees
6 V Ups
9 Kettlebell Swings (Rx 24/16kg)

Rest 1 min between AMRAPs

Nybörjare Par WoD

Pair WoD: UGOIGO Swap after each round:

8 Rounds (4 Rounds each) of:
5 Pullups OR 5 Ring Rows
20 Mountain Climbers OR 20 DU
10 Wallballs (4-6kg)

8 Rounds (4 each) of:
5 Lateral Burpees over Bar
12/10 Calorie Row OR Bike
5 Deadlifts (30-60kg)

Time Cap 24 minutes