Fredag 2 november 2018

Halloween Pair WoD!!!

"Hell's Bells" + "The Beast"
6 rounds for time of: One works one rests
Swap after each exercise i.e. alternate exercises

12 KB Swings + Run 100M with KB (Rx 24/16kg)
12 KB Cleans (6+6) + Run 100M with KB
12 Goblet Squats + Run 100M with KB
6 Handstand push-ups (Alternative: 12 Hand Release Pushups)
6 Thrusters @ 60% 1RM Thruster (Rx 60/40kg)
6 Knees-to-elbows (Fitness 12 V Ups)
6 Sumo Deadlift Highpulls (Rx 60/40kg) same bar as Thrusters
6 Burpees over the bar
6 Pull-ups

OBS:One round is all 9 exercises

Time Cap: 36 minutes

BE AFRAID!!!!

Seniorpass

WoD#1 

5-5-5-5 Power Cleans @ Light to medium weights (teknik fokus)
Rest 60s between rounds

WoD #2

15 minute AMRAP:

6 Slamballs over Shoulder (10-20kg)
6 Knee Raises
6 Russian Twists with KB (4-12kg)
6 Back Extensions