Lördag 9 februari 2019

WoD #1

3 Rounds of: 
Max Unbroken HSPU (Alternative: Pushups with toes or knees on Box)
Rest 30s
Max Unbroken V Ups
Rest 60s between rounds

WoD #2

6 min AMRAP
3 Ring OR Bar Muscle Ups (Alternative: 3 Jumping or Banded Muscle Ups  or 3 Pullups + 3 Ring Dips)
6 Burpee Box Jumpovers (Rx 60/50cm)

WoD#3

6 Min Tabata 12 x 20s with 10s rest between
Alternate between
20s Kettlebell Swings (Rx 24/16kg)
20s Double Unders or Single Unders
(6 Rounds)

Nybörjare Team WoD 

In Pairs: Share Reps

40 Cleans @ 20-40kg shared (partner is hanging from pull-up bar as rest) - Switch whenever.

15 synched Wallball Throws to each other (4-6kg)

40/32 Calorie Row (partner is holding the plank position) - Switch whenever 

15 Partner Situps with Med Ball (4-6kg)

40 Pull Ups  (partner is holding Cleans Bar in front rack position) - switch whenever

15 synched Wallball Throws to each other (4-6kg)

40 Bar lateral burpees (partner is doing HS hold, scale to HS Hold withfeet on box) - switch whenever

15 Partner Situps with Med Ball (4-6kg)

Time Cap 25 minutes

(OBS: Alternativ till löpning ute är 15 synched Wallball Throws to each other).