BAS-WOD
Styrka
a1.
6 set: dual kb front squat – 10-10-8-8-6-6
a2.
6 set: 8-12 ring rows
Metcon – Intervaller
6 set:
6 burpees
12 alternerande dumbbell snatches
12 goblet squats
250 m assault bike
vila 1 min mellan set
WOD
Styrka
a1.
7 set: front squats – 6-6-4-4-4-3-3
a2.
7 set: 8-12 supinated barbell bent over rows
Metcon – Intervaller
6 set:
5 power cleans
5 dumbbell power snatches (höger)
5 dumbbell power snatches (vänster)
5 dumbbell suitcase reverse lunges (höger)
5 dumbbell suitcase reverse lunges (vänster)
vila 1 min mellan set