Torsdag 22 november 2018

WoD #1:

5-3-1-1-1-1 Shoulder To Overhead (Push Press/Jerk/Split Jerk) @ 50-60-70-80-90-100% 1RM
Rest 60-90s between sets (helst Split Jerk)

WoD #2:

3 Rounds of:

20 Burpees
20 Back Extensions
20 Wallballs
20 Russian Twists with KB (Rx 24/16kg) 
20/16 Calorie Row OR Ass Bike

Time Cap 21 minutes

Nybörjarepass

WoD #1:

3-3-3-3 Split Jerk @ Low to medium weights
Rest 60s between sets

WoD #2:

3 Rounds of:

15 Burpees
15 Back Extensions
15 Wallballs (4-6kg)
15 Russian Twists with KB (8-16kg) 
26/12 Calorie Row OR Ass Bike

Time Cap 18 minutes