Fredag 29 mars 2019

Par WoD

0-9 min. Rx 40/30
Cash in: 400m run (both)
I go, u go AMRAP (Swap after each round)
5 Power snatch
5 overheadsquats
5 burpees over bar

8-18 min. Rx 50/35 
Cash in: 400 m run (both)
I go, u go AMRAP
4 hang Power clean
4 thrusters
4 burpees over bar

18-27 min. Rx 60/40 
Cash in: 400m run (both)
I go, u go AMRAP
3 Power clean
3 STOH
3 burpees over bar

27-36 min. Rx 70/50 
Cash in: 400m run (both)
I go, u go AMRAP
2 squat cleans
2+2 lunges
2 burpees over bar

Seniorpass

WoD#1

6 Rounds for Time
6 Ring Rows
6 Pushups
6 Back Extensions

Time Cap 12 minutes

WoD#2

10 min AMRAP
8 Box Stepups
8 KB Swings Ryska
8 Sit ups