WOD

Workout of the Day

Fredag 13 april 2018

Team Friday!!!!!

WoD#1
In teams of 2: UGOIGO

1 Round each of:
9-7-5 Reps of
Thrusters @ 40% 1RM (Rx 45/30kg)
Box Jumpovers (Rx 60/50cm)

1 Round each of
12-9-7 Reps of
Hang Clean @ 40% 1RM (Rx 45/30kg)
Hand release lateral burpees (over the bar)

Share

60 Calorie Row (OR Bike)
60 Wallballs (Rx 9/6kg)
60 SDHP (Rx 32/24 kg Kettlebell)
60 Mountain Climbers
60 Dumbell or KB Snatch Alternate Arms (Rx 22,5/15kg)

Time Cap 35 minutes

Seniorpass

WoD#1

2 Rounds of: 
5 "Negative" Pullups (use box to start from top position)
Rest 60s
Max Time Plankan
Rest 60s between rounds

WoD#2

12 min AMRAP

10m Sled Push (20-40kg)
6 Ring Dips (Scale with band or Negatives)
10m Farmers Carry (2x KB)
6 Box Jumps OR Stepups