Tisdag 14 augusti 2018

WoD#1

Three rounds of:
5 Front Squat @ 75% 1RM
Rest 60 seconds
15 GHD Situps OR 15 Weighted Situps with Med Ball
Rest 60 seconds

WoD#2

Par WoD - 18 min AMRAP:

2 Rope Climbs OR 4 Down and Ups (at the same time partner does Double unders or Single Unders)
3 Wall Climbs (at the same time partner does Situps)
4 Body Blasters (at the same time partner does Kettlebell Swings Rx 16/12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does DU/SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.

WoD#1

Three rounds of:
5-5-5 Front Squat @ Low to medium weights
Rest 60-90 seconds between sets

WoD#2

Par WoD - 15 min AMRAP:

1 Rope Climb OR 2 Down and Ups (at the same time partner does Single Unders)
2 Wall Climbs OR 20s Plankan (at the same time partner does Situps)
3 Burpee Box Jumpovers (at the same time partner does Kettlebell Swings Rx 8-12kg)

Swap each exercise so Partner 1 does Rope Climbs at the same time partner 2 does SU then partner 2 does Wallclimbs and partner 1 does situps at the same time and so on.