Fredag 23 november 2018

Pair WoD: UGOIGO Swap after each round:

4 Rounds (2 Rounds each) of:
3 Bar MU OR 6 C2Bar Pullups OR 9 Pullups
40 DU OR 40 Mountain Climbers 
20 Wallballs (Rx 9/6kg)

4 Rounds of:
10 Lateral Burpees over Bar
250/200m Row 
5 Deadlifts @ 50% 1RM (Rx 100/70kg)

4 Rounds of:
20 KB OR DB Snatch (Rx 24/16kg)
15 Box Jumps (Rx 60/50cm) 

4 Rounds of:
10 Thrusters (Rx 45/30kg)
10 Chest2Bar Pullups OR 15 Ring Rows

Time Cap 35 minutes

Seniorpass

WoD #1:

5-5-5 Shoulder Press @ Low to medium weights
Rest 60s between sets

WoD #2:

4 Rounds of:
10 Back Extensions
10 Wallballs (4-6kg)
10 Russian Twists with KB (4-12kg) 
10/8 Calorie Row OR Ass Bike

Time Cap 16 minutes