Torsdag 11 oktober 2018

WoD#1:

3 Rounds
5 Back Squats @ 70% 1RM
Rest 30s
10 Jumping Airsquats with Sandbag
Rest 60s

WoD#2

Every Minute On The Minute  16 Minutes:

4 Rounds of:

Minute 1
10x10m Shuttle Sprints

Minute 2
20 Wallballs (Rx 9/6kg)

Minute 3
5 Clean& Jerks @ 60% 1RM

Minute 4 (and 8/12/16)
20 Back Extensions 

Nybörjarepass

WoD#1:

3 Rounds
5 Back Squats @ Medium weight
Rest 60s

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1 (and 5/9)
10x7m Shuttle Sprints

Minute 2 (and 6/10)
15 Wallballs 4-6kg

Minute 3 (and 7/11)
15 Power Cleans (20-40kg)

Minute 4 (and 8/12)
15 Back Extensions