Onsdag 21 november 2018

WoD#1

3-3-3-3 Dead Lifts @ 50-60-70-80% 1RM
(Build up to a Heavy 3RM)
Rest 60-90s between sets
Time Cap 12 minutes

WoD #2
6 Rounds of:

5 Squat Cleans @ 60% 1RM (Rx 60/40kg)
10 Pullups
5m HS Walk OR 10m Crab Crawl 
10 GHD Situps (OR 10 Weighted Situps)

Time Cap: 18 minutes

Nybörjarpass

WoD#1

5-5-5 Dead Lifts @ Medium Weights
Rest 60-90s between sets

6 Rounds of:

5 Power Cleans @ 60% 1RM (Rx 60/40kg)
5 Pullups OR Ring Rows
10m Crab Crawl 
10 GHD Situps OR 10 Weighted Situps)

Time Cap: 15 minutes