Fredag 5 oktober 2018

Par WoD

The Running Seven

7 rounds for time of: Swap after each exercise.

7 Handstand push-ups (OR 14 Hand Release Pushups)
7 Thrusters @ 60% 1RM Thruster (Rx 60/40kg)
7 Knees-to-elbows
7 Deadlifts @ 60% 1RM Deadlift (Rx 110/70kg)
7 Burpees
7 Heavy Kettlebell swings (Rx 32/20kg)
7 Pull-ups (OR 7 Ring Rows)

Run 200m together after each round

Time Cap 35 minutes

Seniorpass

Par WoD

6 rounds for time of: Swap after each exercise.

6 Hand Release Pushups
6 Thrusters
6 Knee raises
6 Deadlifts
6 Burpees
6 Ring Rows
Row 200/160m each after each round

Time Cap 24 minutes