Onsdag 9 januari 2019

WoD#1

4 Rounds
5 Front Squats @ 75% 1RM (Rx 100/70kg)
10 GHD Situps (Advanced: Weighted GHD  9/6kg, Scaled Weighted: Situps 9/6kg)
Rest 60s between Rounds

WoD #2:

10-9-8-7-6-5-4-3-2-1 Reps of:
Weighted Back Extensions (Rx 20/15kg)
Box Jumps (Rx 60/50cm)
Ring Dips  OR Advanced: Ring Muscle Ups (5-4-4-3-3-2-2-1-1-1) 
Push Press @ 60% 1RM Push Press (Rx 60/40kg)

Time Cap: 24 minutes

Nybörjarpass

WoD#1

5-5-5 Front Squats @ Medium Weights

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Back Extensions
Box Jumps (Rx 30-45cm)
Ring Dips
Push Press (15-30kg)

Time Cap 18 minutes