Fredag 16 mars 2018

WoD #1: UGOIGO

Share in Pairs:

60 Calorie Row
100m Partner Wheelbarrow walk (skottkärra)
30 Chest to Bar Pullups/Pullups
30 Toes to Bar
30 Sumo Deadlift Highpulls @ (Rx 60/40 kg)
30 Front Squats  @ (Rx 60/40 kg)
30 Push Jerk  @ (Rx 60/40 kg)

Time Cap 20 Minutes

WoD#2: 7 min AMRAP in teams of 3
#1 15 Situps
#2 Burpees
#3 Rest

Swap when #1 is finished 15 situps (1 goes to 2 to 3 and to 1)
Score is total burpees for team 

Seniorpass
WoD#1
 
5 Rounds of 2 TGU
Rest 60s between sets
 
 
WoD#2
AMRAP 6 minutes:
3 Hang Cleans (10-25kg)
6 Push ups
9 Box Jumps or Stepups
 
 
WoD#3
 
5 Rounds for Time:
8 Goblet squats (4-12kg)
8 Knee Raises
Rest :30 seconds between rounds
Time Cap: 8 minutes