Fredag 14 september 2018

Par WoD

FOR TIME
80 cal bike/row
30 partner STOH
30 burpees over bar
70 boxjumps
25 partner STOH
25 burpees over bar
60 ctb/pull ups
20 partner STOH
20 burpees over bar
50 toes to bar
15 partner STOH
15 burpees over bar
40 hspu
10 partner STOH
10 burpees over bar

Time Cap 35 minutes

OBS: Share all exercised except Partner STOH: Both partners hold their end of the bar (on one shoulder) facing each other. They lift the bar over their heads to the other shoulder. Rx 50/40kg

Seniorpass

4 Rounds: 
5 Hand Release Pushups
Rest 30s
5 Ring Rows  (as slow as possible in neagative/concentic/downward phase)
Rest 30 seconds

WoD#2
6 Rounds: 12 minutes
Every 2 minutes complete:
10 Box Jump OR Stepups (30-45cm)
10 Situps
10 KB Swings (8-16kg)