Onsdag 3 oktober 2018

WoD #1:

10-10-10 Floor Bench Press  @ Medium Weights (start light and build up)
Rest 60-90s between sets

WoD #2:

17 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10-11... Reps
Burpee Box Jumpovers
Handstand Pushups OR Pushpress @ 60% 1RM (Rx 60/40kg)
Toes 2 Bar
KB OR DB Snatch from Hang (Rx 24/16kg) (OBS: 1-2-3... = 1-2-3.. per arm)

Nybörjarpass

WoD #1:

5-5-5 Bench Press @ Medium weights (increase weight if able)
Rest 60-90s between sets

WoD #2:

14 Min AMRAP/Ladder

1-2-3-4-5-6-7-8-9-10-11... Reps
Burpees
Handstand Pushups OR Pushpress (Rx 15-40kg)
Knee Raises/Toes 2 Bar
Kettlebell OR DB Snatch from Hang (Rx 8-16kg)