Onsdag 26 september 2018

WoD #1

3 Rounds of:

Every 3 minutes:
5 Deadlifts @ 70% 1RM Deadlift (Rx 140/100kg) "Touch&Go"
5 High Box Jumps (Rx 100/75cm)
50 DU (or 100 SU)

WoD#2

21-15-9 Reps

Push Press @ 50% 1RM (Rx 50/35kg)
Front Squats (Rx 50/35kg)
Pull Ups

20m Bear Crawl between each exercise (8 times in total)

Time Cap: 20 Minutes

Nybörjarpass

WoD #1

3 Rounds of:
5 Deadlifts @ Medium weight
60 SU
Rest 60s between round

WoD#2

15-12-9 Reps

Push Press @ (15-30kg)
Front Squats (15-30kg)
Pull Ups OR Ring Rows

12m Bear Crawl between each exercise (8 times in total)

Time Cap: 15 Minutes