Måndag 5 november 2018

WoD#1 

3-3-3-3-3 Back Squats @ Increasing Weights
Start around 40% 1RM and build up to a heavy set of 3 (3RM)
Rest 60-90s between sets
Time Cap: 12 minutes

WoD#2
8 Rounds
10 Ring Rows
5 Burpee Box Jumpovers (60/50cm Rx)
10 Push Press @ 40% 1RM (40/25kg Rx)
Rest exactly 30s between Rounds
(OBS: Try and do each exercise unbroken and each round with high tempo)
Time Cap 18 minutes

Nybörjarepass

WoD#1 
5-5-5 Back Squats @ medium weights

WoD#2
8 Rounds with good tempo
8 Ring Rows
4 Burpee Box Jumpovers (30-45cm)
8 Push Press (15-25kg)
Rest exactly 30s between Rounds