Fredag 23 mars 2018

Team Friday:

WoD#1: Par WoD
6x200m run in relay (3 times each)
60 overhead squats (partner holds pull-up hang) @ 50% 1RM OHS (Rx 45/30kg) 
60 GHD sit-ups: (partner holds side plank) Swap after 15 reps.
40 Partner deadlifts (Rx 2 males 180/ 2 females 120kg/ Male,Female 150kg)
40 Synchronized bar facing burpees


Time Cap 30 minutes

Seniorpass

WoD#1

5-5-5 Bench Press
(Start at low weight and increase weight if technique is good)
Rest 1 minute between sets

WoD#2
5 Rounds for Time:
8 Sumo Deadlift Highpulls with KB
8 Burpees
30s Plankan
8 Pushpress
Time Cap 16 minutes