Fredag 4 maj 2018

Team Friday

Pair WoD#1

5 min AMRAP: Hang Cleans (Rx 40/25kg)
One bar per pair. Bar cannot touch the ground - swap without setting down.  If the bar touches the ground do 5 Synchronized bar facing burpees

Pair WoD 2: Murph
Run 1600m (together)
Share: (One works one rests)
100 Pullups (or Ring Rows)
200 Pushups
300 Airsquats
Run 1600m (together)

From the box round the block (past Leos lekland) with skogsrundan onthe way out is 1600m

Seniorpass

Seniorpass

WoD#1
5-5-5 Deadlifts  @ light to medium  Weights
Rest 60-90s between rounds

WoD#2
Every Minute on the Minute for 12 Minutes (3 Rounds) of:

Minute 1 20m Bear Crawls
Minute 2 10 Weighted Box Step ups (4-12kg KB)
Minute 3 10 Knees to Elbows OR Knee Raises
Minute 4 10 Goblet Squats (4-12kg)