Onsdag 14 november 2018

WoD#1:

1 Front Squat every 60s  
Start at 50% 1RM and increase weight by ca 10% 1RM per minute
Lift in groups of 2 or 3 and help with weights 
Continue until failure (Max 10 minutes)

WoD#2

Reverse Ladder 10-9-8-7-6-5-4-3-2-1 Reps
Ring Dips
Goblet Squats (Rx 24/16kg)
Toes2Bar OR V Ups
Broad Jumps (Rx 180/150cm)

Time Cap 20 minutes

Nybörjarpass

WoD#1:

5-5-5 Front Squat   @ medium weights (increase if set if able with good technique)
Rest 60s between sets

WoD#2

Reverse Ladder 9-8-7-6-5-4-3-2-1 Reps
Ring Dips
Goblet Squats (8-16kg)
Toes2Bar OR Knee Raises OR V Ups
Broad Jumps (100-150cm)

Time Cap 17 minutes