Onsdag 23 januari 2019

WoD #1

5 Rounds of: 
8 Front Squats  @ 50% 1RM (Rx 70/45kg)
30 Double Unders OR 60 SU
Rest 60s between rounds

Time Cap 12 Minutes

WoD #2

6 min AMRAP
6 Power Cleans @ 50% 1RM Clean (Rx 60/40kg)
6 Lateral Burpees over Bar 

WoD#3

6 Min Tabata 12 x 20s with 10s rest between
Alternate between
20s Ring Dips
20s Situps
(6 Rounds)

Nybörjarepass

WoD #1

5-5-5-5 Front Squats @ Medium Weights
Rest 60s between sets.

WoD #2

5 min AMRAP
5 Power Cleans @ 20-40kg
5 Lateral Burpees over Bar 

WoD#3

5 Min Tabata 10 x 20s with 10s rest between
Alternate between
20s Ring Dips
20s Situps
(5 Rounds)