Fredag 27 september 2019

WoD#1: Par WoD: 8 Minute AMRAP

Rope Climbs (Scaled: 2 Down and Ups): Advanced: Legless (to start with)
1 Works:1 Rests. Change after every Rope Climb

Rest 2 minutes

WoD#2: Par WoD: 8 Minute AMRAP

10m Bear Crawls (Advanced: 5m HS Walks)
1 Works:1 Rests. Change after every Bear Crawl

Rest 2 minutes

WoD#3: Par WoD: 8 Minute AMRAP
Slamballs over shoulder Rx 40/30 Scaled 30/20 Advanced 60/40
Change after 2 Slamballs

Rest 2 minutes

WoD#4: Par WoD: 8 min AMRAP
One Works one rests:
Squat Clean & Jerks (Scaled: Power Clean and Jerks) @ 70% 1RM Clean and Jerk (Rx 70/50kg)
Change after 1 Clean & Jerk

Seniorpass

WoD #1

4 Rounds of:
5 Deadlifts @ Medium weight
Rest 60s between round

WoD#2

4 Rounds of 

10 Push Press @ (10-20kg)
10 Goblet Squats (8-16kg)
10 SDHP (8-16kg KB)
30M Suitcase Carry (KB in one arm) 

Time Cap: 16 Minutes