Fredag 24 augusti 2018

PAIR WOD

50 Rounds (varannat varv):

1 Heavy squat clean (75% 1RM) (Rx 80/55kg)
2 HSPU (OR 4 Hand Release Pushups)
3 lateral burpees over bar
 
Rest exactly 2 min 

200 wallballs for time (share anyhow) 

Time cap: 35 min

Seniorpass

WoD#1:

2-2-2-2 Turkish Getups @
Lower weights (KB)
Vila 60-90s between sets.

WoD#2

4 x 3 Min Tabatas

1. Ring Rows 6 x (20s work + 10s rest)

2 min rest

2. Situps  6 x (20s work + 10s rest)

2 min rest

3. Goblet Squats (4-12kg) 6 x (20s work + 10s rest)

2 min Rest

4. Back Extensions 6 x (20s work + 10s rest)