Fredag 14 december 2018

Pair WoD

In pairs - Swap after 1 minute

Cash In: 200 DU or 400 SU

100 DB Push Press (Rx 15/10kg)

100 Deadlifts (Rx 60/40 kg)

100 Situps

100 Wallballs

100 Burpees

Cash Out: 200 DU or 400 SU

Time Cap 35 minutes

 

Seniorpass

In pairs - One at a Time 

60 Pushpress @ (6-20kg) - total/shared (30 each, Swap after 10 reps)
While one person is doing Pushpresses the other is holding a Plank Position

60 Box Jumps OR Step ups - total/shared
While one person is doing Box Jumps the other is holding a bar over head with straight arms

60 Knee Raises - total/shared
While one person is doing Toes2Bar the other is holding a "Jägarställning"

60 Wallballs - total/shared
While one person is doing Wallballs the other is holding a bar (same as Pushpress) in the front rack position