Fredag 9 november 2018

Par WoD#1 EOMOTM: 12 minutes:
Within 2 minutes Complete 2 rounds of
6 Squat Cleans @ 50% 1RM (Rx 60/40kg)
12 Hand Release Lateral Burpees over Bar
(UGOIGO: One Round Each)
6 Rounds each. 12 Minutes.

WoD#2
Within 2 Minutes perform (Share):
2 Rope Climbs
20 Deadlifts @ 50% 1RM (Rx 100/70kg)
AMRAP Synchronised OH Squats @ 50% 1RM (Rx 40/25kg) (Alternative: Front Squats)
After 2 minutes rest 1 minute and then do 2 minutes more.
Continue until 60 Synched OH Squats are done OR Time Cap of 14 minutes (Max 5 x 2 min. Rounds)
(Swap whenever)

Seniorpass

WoD#1:

5-5-5-5 Hang Power Cleans @ Low weights
Rest 60-90s between sets

WoD#2: 4 x 3 min Tabatas

Air Squats 8x (20s work + 10s rest)
1 min rest

Ryska KB Swings 8x (20s work + 10s rest)
1 min rest

Pushups 8x (20s work + 10s rest)
1 min rest

Row  8x (20s work + 10s rest)