Fredag 16 november 2018

Team wod

For Time:
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100 DU (or 300 SU)
90 wallballs (Rx 9/6kg)
80 Power cleans (Rx 60/40kg)
70 kb swings (Rx 24/16kg)
60 cal bike/row
50 hspu OR 100 Pushups
60 burpees over bar
70 synk situps
80 pull ups (or Ring Rows)
90 front rack lunges (Rx 60/40kg) 
100 du (OR 300 SU)

Min 0-5: 30s on/30s off
Min 5-15: 60s on/60s off
Min 15-20:  10 reps each
Min 20-35: split anyhow

Time Cap: 35 minutes

Seniorpass

WoD #1:
3 Rounds of:
10 Shoulder Press med Dumbell (5-10kg, 5 per arm)
Rest 30s
20s Dead Pullup Hang
Rest 30s

WoD #2 

12 minute AMRAP:

6 BackExtensions
6 Ring Rows
6 Slam Balls over shoulder (10-30kg)
15s Plankan