Tisdag 2 oktober 2018

Pair WoD: Share all Exercises

50 m bear crawl
50 rep Ground to overhead (Rx 60/40 kg) 
50 m bear crawl 
50 rep box Jumpovers 
50 m bear crawl 
50 rep partner medicinboll situps 9/6kg (25 each but together/synchronised) 
50 m bear crawl 
50 rep Ringrows 
50 m bear crawl 
50 Synchronised Burpees (25 each but together/synchronised)
50m bear Crawl

Time Cap 30 minutes

Nybörjare

Pair WoD: Share all Exercises

40 m bear crawl
40 rep Ground to overhead (15-40 kg) 
40 m bear crawl 
40 rep box Jumpovers 
40 m bear crawl 
40 rep partner medicinboll situps  (20 each but together/synchronised) 
40 m bear crawl 
40 rep Ringrows 
40 m bear crawl 
40 Synchronised Burpees (20 each but together/synchronised)
40m bear Crawl

Time Cap 25 minutes

Seniorpass

WoD#1

5-5-5 Front Squats @ medium Weights
Rest 60-90 second between sets

WoD#2

Every Minute On The Minute  12 Minutes:

3 Rounds of:

Minute 1
10 Russian Kettlebell Swings (8-16kg) 

Minute 2
Row (10/8 Calories)

Minute 3
10 Pushups

Minute 4
10 Wallballs