Måndag 12 november 2018

WoD#1:

Build up to a 1RM (Max) Deadlift within 12 minutes

e.g, 5-5-3-1-1-1-1 Dead  Lift @30-50-70-80-90-95-100% of 1RM

WoD #2

17 min AMRAP
10 Burpees
Row OR Bike 10/8 Calories
10 Pull-ups Or 10 Ríng Rows
10 x 7m Shuttle Runs
10 Handstand push-ups (OR Push Press @ 50% 1RM (Rx 50/35kg)

Nybörjarepass

WoD#1:

5-5-5 DeadLift - Start light (ca 50% 1RM) and increase each set if able

WoD #2

14 Min AMRAP
10 Burpees
Row 10/8 calories
10 Pull-ups OR Ring Rows
10 x 7m Shuttle Runs