Måndag 4 februari 2019

WoD#1

5x5 Back Squats. Start at a light weight and build up to a heavy set of 5 (till ex. @  40-50-60-70-80% 1RM)
Rest 60-90s between sets.

WoD#2

6 Rounds of:
6 Burpee Box Jump-overs (Rx 60/50 cm)
12 KB/DB Snatches (Rx 24/16 kg)

[Exactly 1 min rest]

6 Rounds of:
6 C2B pullups (Scaled)
12 wall balls (Rx 9/6 kg)

[Exactly 1 min rest]

6 Rounds of:
6 power cleans @ 60% 1RM (Rx 60/40 kg)
12 Hand Release Pushups

Time Cap: 24 minutes

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Nybörjarpass:

WoD#1

5-5-5 Back Squats.
Start light and build up to to a medium weight.
Rest 60-90s between sets.

WoD#2

5 Rounds of:
5 Burpee Box Jump-overs (30-45 cm)
10 KB/DB Snatches (8-16 kg)

[Exactly 1 min rest]

5 Rounds of:
5 Pullups
10 wall balls (4-6 kg)

[Exactly 1 min rest]

5 Rounds of:
5 power cleans @ (20-40 kg)
10 Hand Release Pushups

Time Cap: 20 minutes