Fredag 9 februari 2018

Team WoD - In Pairs: Share Reps

60 Ground to Overhead @ 50% 1RM (Snatch Rx 45/30kg or C&J: Rx 50/35kg) shared (partner is hanging from pull-up bar as rest) - Switch whenever.
OBS:Om din 50% 1RM är mer/mindre än Rx använder din 50% 1RM!

Run 200m together with 1 Med Ball (Rx 9/6kg)

60/50 Calorie Row  row (partner is holding the plank position) - Switch whenever (Alternative/Advanced: 60/50 cal Assault Bike)

Run 200m together with 1 Med Ball (Rx 9/6kg)

60 Chest 2 Bar Pull Ups (Scaled: 60 Pull Ups (partner is holding GTOH Bar (Rx 50/35kg) in front rack position) - switch whenever

Run 200m together with 1 Med Ball (Rx 9/6kg)

60 Bar lateral burpees (partner is doing HS hold) - switch whenever

Run 200m together with 1 Med Ball (Rx 9/6kg)

Time Cap 35 minutes

(OBS: Alternativ till löpning ute är 30 synched Wallball Throws to each other).

Seniorpass

WoD#1
2-2-2 Turkish Getups with Bar from Top position @ Light Weights Stick or 6-10kg Bar
Rest 60s between sets 

WoD#2

Every Minute On The Minute  15 Minutes:
5 Rounds of:
Minute 1
1-2 Rope Climbs OR 3-4 Down and Ups
Minute 2
20m Bear Crawl OR 20m Crab Crawl OR Jog 100m
Minute 3
10-15 BF Situps