Fredag 26 januari 2018

Pair WoD#
Swap after every round (1 works:1 rests)

10 Rounds of DT (Rx 70/50kg)
12 Deadlifts
9 Hang Cleans 
6 Push Jerk

20 Rounds of Cindy
5 Pullups (Advanced C2Bar)
10 Push Ups
15 Airsquats (Advanced Goblet Squats 24/16kg)

30 rounds of Holleyman
5 Wall ball shots (Rx9/6kg)
3 Handstand push-ups
1 Power clean (Rx 100/70kg), 1 rep

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25 Synchronized Burpees

Time Cap: 40 minutes

Seniorpass

Pair WoD #1
Swap after every round (1 works:1 rests)

10 Rounds of:
8 KB Swings
8 Goblet Squats   
8 KB Push Press (4 per arm)

Pair WoD #2
Swap after every round (1 works:1 rests)

10 Rounds of:
8 Ring Rows
8 Push Ups   
8 Box Stepups

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8 Synchronized Burpees