Fredag 11 januari 2019

Pair WoD: Share anyhow. One works one rests.

0-9 minutes
Row 1400/1200m
Then: AMRAP
Clean and Jerk (Rx 60/40kg)

9-18 minutes
70 Toes 2 Bar
70 Pistols OR 60 Reverse Weighted Lunges (24/16kg)
Then: AMRAP
Lateral Burpees over Partner

18-27 minutes
50 Synchronised BF Situps (50 each)
50 Box Jumps
Then: AMRAP
Snatch (Rx 60/40kg)

27 minutes to Max 36 minutes (9 min Time Cap): 
4 Rounds
16 Front Squats (Rx 60/40kg)
10 HSPU (OR 20 Hand Release Pushups)
40 DU or 40 Mountain Climbers

Seniorpass

WoD#1

3 Sets of 
10 Goblet Squats @ Medium to Light Weight

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Ring Rows
Box Jumps OR Step Ups
Situps
Push Press