Fredag 1 mars 2019

WoD#1 EMOM 10min

First: 10/8 Calories Bike/Skierg eller Row
Then: AMRAP Thrusters (Rx 42,5/30kg) for the rest of that minute
Swap after each minute (5 rounds each)

Rest 2 minutes

WoD#2: Igougo: Timecap 10min
3 rounds each of
6 burpee boxjumpovers (Rx 60/50cm) 
12 DB/KB alternate snatch (Rx 22,5/15kg DB, 24/16kg KB) 
12 wallballs (Rx 9/6kg)
Swap after each round.

REST 2 minutes

WoD #3: 10 min AMRAP 
Share Anyhow
First: 100 Hang Cleans (50/35kg) 
Then: AMRAP Front Rack Lunges (same bar)

Seniorpass

WoD#1
3 Rounds
5 Bench Press (Medium Weight)
Rest 30s
5 Ring Rows
Rest 30s

WoD#2
6 Min AMRAP
6 AirSquats
6 Push ups

WoD#3
6 Min AMRAP
6 Box Stepups
6 Knee Raises