Fredag 14 juni 2019

WoD#1: Par WoD: 24 Minute AMRAP
UGOIGO

8 Rope Climbs (Advanced: 4 Legeless, Scaled: 16 Down and Ups)
Swap after every 2 Rope Climbs, 1 legless, 2 Down and Ups)
16 Burpee Box Jumpovers (Advanced: 75/60cm, Intermediate 60/50cm, Scaled 45/30cm)
Swap after 4 BBJO
24 Squat Clean & Jerks (Scaled: Power Clean and Jerks)  (Advanced 70/50kg (60-65% 1RM C&J), Intermediate Max 60/40kg (55-60% 1RM), Scale as needed (ca 50% 1RM))
Swap after 6 Clean & Jerks

Rest 2 minutes

WOD#2: 12 Minute AMRAP in Teams of 3

Team Member 1: Run 200m
Team Member 2: Row (Advanced: Bike or Skierg) for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 200m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!

Seniorpass

WoD#1: Par WoD: 16 Minute AMRAP
UGOIGO

12 Ring Rows
12 Box Jumpovers or Stepovers
12 Hang Clean & Jerks
Swap after 6 Reps

Rest 2 minutes

WOD#2: 8 Minute AMRAP in Teams of 3

Team Member 1: Run (or fast walk)  150m
Team Member 2: Row for Calories
Team Member 3: Rest
Go from Run to Row to Rest to Run...
Swap each time 150m run is finished.
Team Score is Total Calories - OBS: Whole team use same machine!