Söndag 27 januari 2019

WoD

For Time:
25 Burpees
Row OR Ski 400 meters
25 Strict Pullups (Scale with band)
25 x 8m Shuttle Runs
25 Handstand push-ups (OR 35 Hand Release Pushups)
Row OR Ski 400m
25 Chest2Bar Pullups (Scale to Ring Rows)
25 x 8m Shuttle Runs
25 Burpees

Time Cap: 27 minutes

Nybörjarpass

WoD

For Time:
20 Burpees
Row OR Ski 300 meters
20 Pullups (Scale with band)
20 x 8m Shuttle Runs
20 Hand Release Pushups
Row OR Ski 300m
20 Ring Rows)
20 x 8m Shuttle Runs
20 Burpees

Time Cap: 24 minutes

Familjepass

WoD#1
5 Min AMRAP
In Teams of 3
10m Bear Crawl Relay

WoD#2
Max Height Box Jump (Use Soft Boxes)
Time Cap 8 minutes

WoD#3

For Time:
5 Rounds of: 
5 Burpees
Run 100 meters (3 x 33m bana inside) 
5 Pull-ups OR 5 Ring Rows 
Row 100 meters

Time Cap 15 minutes