Fredag 19 januari 2018

Team of 2

4 rounds each of:
4 Power snatch (Rx 50/35) 60% 1RM
4 overheadsquats
4 overhead lunges

100 boxjumps

5 rounds each of:
3 clean n jerk (Rx 70/50kg) 70% 1RM
6 burpees over bar
12 alt. DB/kbsnatch (Rx 24/16kg)

100 wallballs (9/6kg)

6 rounds each of:
6 hspu
30 du/ 60 su

100cal bike/row

Seniorpass

WoD#1

Three rounds of:
5 Bench Press @ Light to medium weights
Rest 90 seconds between rounds

WoD#2

4 rounds for time

10 Goblet Squats
20m Bottoms Up Kettlebell Carry (Change arms after 10m)
10 Russian Twists with KB
Row (or Cycle) 16/12 Calories
(Rx 4-12kg KB)
Time Cap 20 minutes