Måndag 12 februari 2018

WoD#1:

4 Rounds
5 OH Squats @ 70% 1RM (Rx 60/40kg)
Rest 30s
5 Weighted Pullups @ 70% 1RM (Rx 24/12kg) (Scale to Strict Pullups or Negatives)
Rest 60s between Sets

WoD#2:
EMOTM 16 Minutes (8 Rounds)
Even Minutes:
First: 2 Rope Climbs (OR 4 Down and Ups)
Then for rest of the minute: AMRAP Double Unders or Single Unders

Odd Minutes
First: 8 Push Press @ 60% 1RM Push Press (Rx 60/40kg) 
Then for rest of the minute: AMRAP V Ups (Alternative: Situps)

Nybörjarpass

WoD#1:
5-5-5 OH Squats @ Low weights (6-20kg) (Alternative: Front Squats)
Rest 60s between Sets

WoD#2:
EMOTM 14 Minutes (7 Rounds)
Even Minutes:
First: 1-2 Rope Climbs (OR 2-3 Down and Ups)
Then for rest of the minute: AMRAP Double Unders or Single Unders

Odd Minutes
First: 8 Push Press @ (15-35kg) 
Then for rest of the minute: AMRAP V Ups or Situps