Fredag 24 maj 2019

TeamWOD:
Team of 2, 4min on: 1 min off (rest)

Min 0-4
60 Deadlifts @ Rx 60/40kg
Then AMRAP Burpees

Min 5-9
400m Run (Both)
Then AMRAP KB Swings @ Rx 24/16kgkg

Min 10-14
50/40 Calories Row
Then AMRAP Slamballs over Shoulder (Rx 50/30kg)

Min 15-19
200 DU
Then AMRAP Goblet Squats (Rx 24/16kg)

Min 20-24
100 Handrelease Push Ups
Then AMRAP GHD OR Wtd Sit Ups (15/10kg)

Min 25-29
50/40 Calories Ski or Bike
Then AMRAP 1 armed DB Thrusters (Rx 22,5/15kg)

Min 30-34
AMRAP
20 Pullups
20 hspu

Seniorpass

WoD#1

5-5-5 Back Squat - Start light and build up if able
Rest 60-90s between rounds

WoD#2 

Cash In: 10 Box Stepups

4 Rounds
10 Knee Raises
10 Power Cleans (15-40kg)
10 Slamballs over shoulder (10-20kg)
10 Wallballs (4-6kg)

Cash Out: 10 Box Stepups 

Time Cap: 18 minutes