Onsdag 7 november 2018

WoD#1:

5-5-5-5 "Touch and Go" Power Snatch @ 50-60-70-80% 1RM
Rest 60-90s between sets

WoD#2: 3 x 4min Tabatas

Pistol squats (Alternate legs) OR Reverse Weighted Lunges (24/16kg) 8x (20s work + 10s rest)
1 min rest (Scale with band or heels on weights)

Pushups 8x (20s work + 10s rest)
1 min rest

Row OR Bike (Calories) 8x (20s work + 10s rest)

Nybörjarpass

WoD#1:

5-5-5-5 Power Snatch @ Low weights
Rest 60-90s between sets

WoD#2: 3 x 3 min Tabatas

Reverse Weighted Lunges (4-12kg) OR Pistols 8x (20s work + 10s rest)
1 min rest (Scale with band or heels on weights)

Pushups 8x (20s work + 10s rest)
1 min rest

Row OR Bike  8x (20s work + 10s rest)

Addera antalet reps från sämsta varvet på resp övning för att få en summa. I rodd/bike räknas kalorier som reps.