Måndag 1 oktober 2018

WoD#1

4-4-4-4 Front Squats @ 50-60-70-80% 1RM Front Squat + Max Reps @ 60% 1RM 
Rest 60-90 second between sets

WoD#2

Every Minute On The Minute  16 Minutes:

4 Rounds of:

Minute 1
14 Kettlebell Swings (Rx 32/24kg)

Minute 2
Row (14/12 Calories)

Minute 3
14 Ring Dips (Advanced: 7 Muscle Ups)

Minute 4 (and Minutes 8/12/16)
14 Thrusters (35/25kg Rx)

(OBS: Scale to 12 or 10 reps for each exercise as needed)

Nybörjarpass

WoD#1

5-5-5 Back Squats @ medium Weights
Rest 60-90 second between sets

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1
12 Kettlebell Swings (12-20kg) 

Minute 2
Row (12/10 Calories)

Minute 3
12 Ring Dips

Minute 4
12 Thrusters (15-30kg)

(Scale number of reps as needed, down or up)