Fredag 4 januari 2019

Team Friday!!!

Par WoD

Four rounds for max reps of:
60 seconds of Kettlebell Swings (Rx 24/16 kg)
60 seconds of Row
60 seconds of Box Jump-Overs (Rx 60/50cm)
60 seconds of Handstand Pushups or Hand Release Pushups

Perform in teams of two, one partner working for the full 60 seconds, then resting and supporting their teammate for 60 seconds who does the same exercise. So as a team 2 minutes on each exercise each round. Entire WoD takes 32 minutes.

Seniorpass

WoD #1:

4 Rounds of:

8 Bench Presses (medium weight)
8 Ring Rows
8 Airsquats
Rest 30s between Rounds
Time Cap: 16 minutes

WoD#2:

4 Rounds of:

8 KB Swings @ (8-16kg)
8 Push Ups
8 Situps

Time Cap 12 minutes