Onsdag 16 januari 2019
WoD #1
4-4-4-4 Deadlifts @ 50-60-70-80% 1RM (Slow Touch @ Go)
Rest 60-90s between rounds
Time Cap 10 minutes
WoD#2
17 min AMRAP
4 Slamballs over Shoulder (Rx 50/30kg)
8 Pullups
12 Wtd Back Extensions (Rx 15/10kg)
16 Airsquats
Nybörjarpass
WoD #1
4-4-4-4 Deadlifts @ Low to medium weights
Rest 60s between sets
WoD#2
15 min AMRAP
4 Slamballs over Shoulder (10-30kg)
6 Pullups OR 6 Ring Rows
8 Back Extensions
10 Airsquats