Fredag 18 januari 2019

Team of 2: Share

4 rounds each of: (Swap after each round)
6 Power Cleans (Rx 50/35) 50% 1RM
6 Front Rack lunges

80 boxjumps (Share anyhow)

4 rounds each of:
6 burpees over partner
12 alternating DB/kbsnatch (Rx 22,5/15kg DB OR 24/16kg KB)

80 wallballs (9/6kg)

4 rounds each of:
10 Hand Release Pushups
30 DU OR 60 SU OR 30 Mtn Climbers

80cal bike (OR row)

Time Cap: 35 minutes

Seniorpass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time

10 Goblet Squats
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 Russian Twists with KB
Row (or Cycle) 16/12 Calories
(Rx 4-12kg KB)
Time Cap 20 minutes