Keskiviikko 24.10.2018

TÄNÄÄN KLO 18 Rookie wod TAUOLLA viime viikkojen vähäisen osanoton johdosta.

Perjantain Rookie wod normaalisti


Thruster reps 10-8-5-10

barbell from ground

  • First and last rep of 10 about 65 % of  1rm max
  • add 7,5-20 lbs more to 8 and 5 rep sets
  • rest 3 min between sets

5 rounds for time:

  • 50 m Farmers walk 70/50 kg
  • 10 (5+5) Reverse lunge (max 40 % off 1 rm Back squat)
  • 15/12 cal ski erg

Advanced:as mentioned

Intermediate: Shorter distance or less weight and 12/9 cals

Rookies:Farmers walk with heavy KB and ski 50 sec cal and keep same

 

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