Fredag 25 januari 2019

Pair WoD: UGOIGO Swap after each round:

30 Rounds (15 Rounds each) of:
1 Heavy Power Clean @ 80% 1RM (Rx 100/70kg)
3 Burpees over Bar
5 HSPU (Scale to 7 Hand Release Pushups) 

15 Rounds of:
1 Devils Press
3 STOH 
5 Squats
(All with 2 DB or KB Rx 2x22,5/15kg DB OR 24/16Kg KB)

10 Rounds of:
4 Slamballs (Rx 50/30kg)
12/9 Calorie Assault Bike (OR Row)

Time Cap 35 minutes

Seniorpass

Pair WoD #1
Swap after every round (1 works:1 rests)

10 Rounds of:
8 Ryska KB Swings
8 Russian Twists  
8 KB Push Press (4 per arm)

Pair WoD #2
Swap after every round (1 works:1 rests)

10 Rounds of:
8 Ring Rows
8 Push Ups   
8 Box Stepups