Fredag 12 oktober 2018

Par WoD

Share in teams of 2: One works one rests

30-20-10
Pullups (Or Ring Rows)
Thrusters (Rx 40/25kg)
Burpee Box Jumps (Rx 60/50cm)

Then: Run 400m with Medicine Ball (Rx 9/6kg) (together)

1 Round
50 Wall Balls (Rx 9/6kg)
50 KB Swings (Rx 24/16kg)
50 Goblet Squats (Rx 24/16kg)

Then: Run 400m with Med Ball (together) 

30-20-10
Burpees over Partners
Push Press (Rx 40/25kg)
Partner Situps with Medicine Ball

Then: Run 400m with Medicine Ball (together)

Time Cap 35 minutes

Seniorpass

WoD#1

Hang Clean Teknik +
3-3-3-3 at light to medium weights

WoD#2

Tabatas

Ring Rows

2 min rest

Box Step Ups or Jumps

2 min rest

Sit Ups 8x (20s work + 10s rest)