Fredag 28 december 2018

Pair WoD:

For Time

Cash In:
20 Synchronised Bar Facing Burpees (Same Bar, both Athletes do 20 Burpees at the same time)

Then:
12 Rounds (6 Rounds each) of: 
3 Hang Cleans (Rx 60/40kg)
6 Push Press 
9 Front Squats 
Swap after each round.

Then:
12 Rounds (6 each)
3 Clusters with Slamball (Rx 50/30kg)
6 Slamballs Over shoulders
9 Pushups on Slamball

Cash Out:
20 Synchronised Toes 2 Bar (20 each)

Seniorpass

WoD #1:

6 min Tabata
Alternate between Goblet Squats and KB Push Press

WoD #2:

16 Minute AMRAP

8 Hang Cleans
8 Box Stepups
8 Cal row
8 Knee Raises