Torsdag 3 januari 2019

WoD#1

5-4-3-2-1-1 Back Squat  @ 50%-60%-70%-80%-90% 1RM
Rest 60s-90s between Sets

Rest 90 seconds then

One set of:
Back Squat x Max Unbroken Reps @ 70% 1RM (No more than 5 sec pause between lifts)
* OBS: Ser till att ni passa varandra på max ubroken reps.

WoD #2: For time
15 Thrusters (50% 1RM Thruster: Rx 50/35kg)
15 Pullups
15 GHD Situps

12 Thrusters
12 Pullups
12 GHD Situps

9 Thrusters
9 Pullups
9 GHD Situps

(Alternative to Pullups are Ring Rows och Wtd Situps for GHD)

Time Cap: 15 minutes

Nybörjarepass

WoD#1

5-5-5 Back Squat (Start light and build up)
Rest 60s-90s between Sets

WoD #2: For time
12 Thrusters (15-35kg)
12 Pullups or Ring Rows
12 GHD Or Wtd Situps

9 Thrusters
9 Pullups or Ring Rows
9 GHD Or Wtd Situps

6 Thrusters
6 Pullups or Ring Rows
6 GHD Or Wtd Situps

3 Thrusters
3 Pullups or Ring Rows
3 GHD Or Wtd Situps

Time Cap: 15 Minutes