Fredag 16 februari 2018

WoD#1 EMOM 10min

First: 10/8 Calories Row or Bike
Then: AMRAP Thrusters (Rx 42,5/30kg) for the rest of that minute
Swap after each minute (5 rounds each)

Rest 2 minutes

WoD#2: Igougo: Timecap 10min
3 rounds each of
8 burpee boxjumpovers (Rx 60/50cm) 
16 DB/KB alternate snatch (Rx 22,5/15kg DB, 24/16kg KB) 
16 wallballs (Rx 9/6kg)
Swap after each round.

REST 2 minutes

WoD #3: 10 min AMRAP 
Share Anyhow
First: 100 Hang Cleans (50/35kg) 
Then: Amrap burpees over bar in remaining time

Seniorpass

WoD#1 EMOM 8min

First: 6/5 Calories Row or Bike
Then: AMRAP Pushpress (10-25kg) for the rest of that minute
Swap after each minute (4 rounds each)

Rest 3 minutes

WoD#2: Igougo: Timecap 8min
2 rounds each of
4 burpees
10 KB Swings
10 wallballs (4-6kg)
Swap after each round.

REST 3 minutes

WoD #3: 8 min AMRAP 
Share Anyhow
First: 50 Hang Cleans (10-25kg) 
Then: Amrap situps in remaining time