Fredag 2 mars 2018

Pair WoD #1

First: 2 Rounds
21 KB Swings (Rx 32/24kg)
21 Goblet Squats (Rx 32/24kg)
Second: 2 Rounds
15 Bar Facing Burpees
15 Chest2Bar Pullups
Third: 2 Rounds
9 Deadlifts (Rx 120/80kg)
9 Bar Muscle ups OR 9 Body Blasters

Share all exercises as you want.  One Works - One Rests
Time Cap 14 Minutes

Pair WoD #2

Share anyhow

48 OH Lunge Steps (Rx 25/15kg Weight) Partner Holds Front Rack with Bar
48 Toes to Bar: Partner Holds Deadlift Position with Bar
48 Hang Snatch (Rx 50/35 kg) Partner Hangs on Pullup Bar
48 Push Press/Jerk (Rx 50/35kg) Partner Holds Weight Overhead (25/15kg)
48 Box Jumps (24 Each) Alternating

Time Cap 16 Minutes

Seniorpass

WoD#1
3 Rounds
5 Bench Press (Medium Weight)
Rest 30s
5 Ring Rows
Rest 30s

WoD#2
6 Min AMRAP
6 Goblet Squats (4-12kg)
6 Push ups

WoD#3
6 Min AMRAP
6 Lunge Steps
6 Knee Raises