Lördag 2 februari 2019

WoD#1:

4-4-4-4 Hang Cleans @ 40-50-60-70% 1RM (Squat or Power)
Rest 60-90s beteween rounds

WoD#2:

6 Rounds for time of:

10 deadlifts @ 50% 1RM (RX 100/70kg)
10 wall-ball shots (Rx 9/6kg)
10-calorie row (or Airbike or Skierg)
10 handstand push-ups (or 15 Hand Release Pushups)

Every 2 minutes stop and do 20 DU or 20 Mountain Climbers

Time Cap: 18 minutes

Nybörjare Team WoD

Team of 2 people. 1 works 1 rests. Share.

First Go down the ladder...
200 SU
70 push ups
60 wall balls
50 Situps
40 KB Swings
30 box jumps
20 dips
10 Synchronised Burpees

Then go back up the ladder...
20 dips
30 box jumps...
....
Finish with 200 SU