Onsdag 24 oktober 2018

WoD#1

EMOM Till Failure:
1 Front Squat
Start at 60% 1RM and increase with 5-10kg each minute - until failure.

(Warm up with 5-5 30-50% 1RM first) 

12 minute Time Cap

WoD#2
EMOTM 15 min
5 Wallballs (Rx 9/6kg)
3 Power Cleans @ 60% 1RM
1 Body Blaster (Burpee + Pullup + Knees 2 Elbow) OR 2 Burpee box jumpovers

Nybörjarpass

WoD#1
5-5-5 Front Squat @ medium weights

WoD#2
EMOTM 12 min
5 Wallballs (4-6kg)
3 Power Cleans (15-40kg)
1 Burpee Box Jumpover (30-45cm)