Måndag 11 februari 2019

WoD#1:

4 Rounds
5 Front Squats @ 70% 1RM
Rest 30s
5 Weighted Pullups @ 70% 1RM (Rx 24/12kg) (Scale to Strict Pullups or Negatives)
Rest 60s between Sets

WoD#2:
EMOTM 16 Minutes (8 Rounds)
Even Minutes:
First: 6 Slamballs over shoulders
Then for rest of the minute: AMRAP KB Swings (Rx 24/16kg)

Odd Minutes
First: 8 Push Press @ 60% 1RM Push Press (Rx 60/40kg) 
Then for rest of the minute: AMRAP Situps

Nybörjarpass

WoD#1:
5-5-5 Fronts Squats @ Low to medium weights
Rest 60s between Sets

WoD#2:
EMOTM 14 Minutes (7 Rounds)
Even Minutes:
First: 6 Slamballs
Then for rest of the minute: AMRAP KB Swings

Odd Minutes
First: 8 Push Press @ (15-35kg) 
Then for rest of the minute: AMRAP Situps