Söndag 28 januari 2018

WoD

"Del"

For Time:
25 Burpees
Run 400 meters with a medicine ball (Rx 9/6kg) (Outside or 12x33m inside)
25 Weighted Pull-ups (8/4kg KB or Dumbell) (Scale to Pullups or Banded Pullups) 
Run 400 meters with medicine ball
25 Handstand push-ups OR 50 Pushups
Run 400 meters with medicine ball
25 Chest2Bar Pullups (Scale to Ring Rows)
Run 400 meters with a medicine ball
25 Burpees

Time Cap: 30 minutes

Nybörjarpass

For Time:
20 Burpees
Run 300 meters with a medicine ball (Rx 4-6kg) (Outside or 9 x 33m inside) 
20 Pull-ups OR Ring Rows 
Run 300 meters with medicine ball
30 Push-ups
Run 300 meters with medicine ball
20 Pullups OR Ring Rows
Run 300 meters with a medicine ball
20 Burpees

Time Cap 25 minutes

Familjepass

WoD#1
5 Min AMRAP
In Teams of 3
10m Bear Crawl Relay

WoD#2
Max Height Box Jump (Build up Weight Plates)

WoD#2

For Time:
5 Rounds of 
5 Burpees
Run 100 meters (Outside or 3 x 33m inside) 
5 Pull-ups OR Ring Rows 
Run 100 meters
5 Push-ups
Run 100 meters

Time Cap 25 minutes