Fredag 12 januari 2018

Pair WoD: Share: UGOIGO

0-9 minutes
Row 1400/1200m
Then: AMRAP
Clean and Jerk (Rx 60/40kg)

9-18 minutes
70 Toes 2 Bar (OR 100 Knee Raises)
70 Pistols OR 70 Reverse Weighted Lunges (24/16kg)
Then: AMRAP
Burpees

18-27 minutes
50 Synchronised BF Situps
50 Box Jumps
Then: AMRAP
Snatch (Rx 60/40kg)

27 minutes to Max 36 minutes (9 min Time Cap): 
4 Rounds
16 Front Squats (Rx 60/40kg)
10 HSPU (OR 20 Hand Release Pushups)
40 DU or 40 Mountain Climbers

Seniorpass

WoD#1

3 Sets of 
10 Front Squats @ Medium to Light Weights
(Alternative Goblet Squats)

WoD #2:

9-8-7-6-5-4-3-2-1 Reps of:
Ring Rows
Box Jumps OR Step Ups
Situps
Push Press