Fredag 31 augusti 2018

Par WoD #1:
12 Rounds
3 Snatches @ 70% 1RM (Rx 60/40kg)
6 Pushups on Bar
9 Front Squats (Rx 60/40kg)
Swap after each round. 1 works 1 rests

Time Cap 15 minutes

Par WoD#2
12 rounds of:
3 Clean & Jerks @ 70% 1RM (Rx 70/50kg)
3 Body Blasters
Change after each round. 1 works 1 rests.

Time Cap 15 minutes

Seniorpass

WoD #1:

5-5-5 Shoulder Press @ light to medium weights
Rest 60-90s between sets

WoD #2:

Reverse Ladder 9-8-7-6-5-4-3-2-1 Reps
Handrelease Pushups
Goblet Squat(4-12kg) 
Knee Raises
Burpees

Time Cap: 20 minutes