Fredag 3 maj 2019

Team Friday

Pair WoD#1

5 min AMRAP: Hang Cleans (Rx 40/25kg)
One bar per pair. Bar cannot touch the ground - swap without setting down.  If the bar touches the ground do 5 Synchronized bar facing burpees

Pair WoD 2: Murph
Run 1600m (together)
Share: (One works one rests)
100 Pullups (or Ring Rows)
200 Pushups
300 Airsquats
Run 1600m (together)
Advanced: Wth a Weight Vest
Very Advanced: Synchronized - all exercises (Dvs: Both do the entire Murph - no sharing but synched) 

From the box round the block (past Leos lekland) with skogsrundan on the way out is 1600m

Seniorpass

WoD#1
5-5-5 Deadlifts  @ light to medium  Weights
Rest 60-90s between rounds

WoD#2
Every Minute on the Minute for 12 Minutes (3 Rounds) of:

Minute 1 20m Bear Crawls
Minute 2 10 Weighted Box Step ups (4-12kg KB)
Minute 3 10 Knees to Elbows OR Knee Raises
Minute 4 10 Goblet Squats (4-12kg)