Måndag 15 oktober 2018

WoD#1
Within 12 minutes build up to a heavy (1RM) Push Press
E.G: 5-3-1-1-1-1 Push Press @ 30-50-70-80-90-100% 1RM (Find your 1RM Max for today)
Rest 60-90s between sets

WoD#2
8 Rounds
12 Wallballs (Rx 9/6kg)
12 Sit Ups
12 KB Swings (Rx 24/16kg)
Run 100m

Time Cap 20 minutes

Nybörjarpass

WoD#1
 5-5-5 Push Press @ 50-60-70% 1RM
(Start with a medium-light weight and try to increase each set)
Rest 60-90s between sets

WoD#2
6 Rounds
12 Wallballs (4-6kg)
12 Sit Ups
12 KB Swings (Rx 8-16kg)
Run 100m
Time Cap 15 minutes